![]() ![]() ![]() Muscular endurance itself can also be useful. Training muscle endurance offers many health benefits like improving mood, making your immune system stronger, improving cognitive function, and a lot more. So someone with high muscle endurance would be able to do more weight lifting repetitions compared to someone with low muscle endurance. Your muscular endurance is how long your muscles can continuously exert force. What are some muscular endurance exercises to do at home or in the gym? Want to keep your training going? Find a Tough Mudder Bootcamp near you.Muscular endurance is a fitness component that can offer certain benefits. Hold this position with back straight and core tight for 30 seconds for beginners and 60 seconds for intermediate or advanced athletes. How to Do It: Get into pushup position then bring forearms to ground. How to Do It: Stand with feet hip width apart then jump both knees vertically until they reach the chest. Continue to alternate sides, tapping each ankle with the same side hand. Then, tap the side of your left ankle with your left hand. Raise your shoulders off the ground and tap the side of your right ankle with your right hand. How to Do It: Lie on your back with knees bent at 90 degrees and palms flat against ground. Keep your back as straight as possible throughout the motion. Next, bring your left foot to the outside of your left hand. Bring right foot to outside of right hand then return it back to the starting position. How to Do It: Start in a pushup position with core engaged. Tuck knees back in, bringing then back to the low squat position, then, jump up with arms overhead. Jump your legs back behind you to get into pushup position. How to Do It: Stand with feet shoulder width apart then squat down, keeping chest up and back straight and place palms or fingertips on floor. Squeeze your glutes at the top, pausing for 3-5 seconds, then return hips back to ground slowly. Raise hips up to form a straight line with your shoulders, back and legs. How to Do It: Lie on your back with knees bent at 90 degrees, feet as close to your butt as possible and palms flat on floor at your sides. If you have limited space, do the crawl, turn around, jump back towards where you started the bear crawl, then turn around and bear crawl again to continue the reps. Crawl 10 feet, stand up, then jump forward as far as you can. Keep your back straight and core engaged through the movement. Then, alternate the arms and legs, so move your left foot and right hand forward. How to Do It: Get in a pushup position then start walking your body forward by moving the right foot and left hand forward. ![]() Switch sides, doing the side lunge with the left leg. Both heels should stay on the ground with toes pointed straight. Raise right leg, take a big step to your right with that leg, and lower your butt upon placing the right foot on the ground. How to Do It: Stand with feet hip-width apart and core engaged. Do 10 reps on the right leg then switch to the left leg. Next, bring right leg back to starting position. Now, step the right leg backwards until it’s 1-2 inches off the ground. Explode up and step right leg back to starting position. ![]() Take a big step forward with your right leg until left knee is 1-2 inches off the ground. How to Do It: Stand with feet hip-width apart with arms at side. Keep arms extended straight overhead throughout the motion. Keep your heels on the floor as you lower into a squat. Squat down, moving your butt back first, and keeping your back straight. Raise arms overhead so that they’re fully extended. How to Do It: Stand with fee hip-width apart and core tight. Power through this bodyweight leg routine to prepare for the transition between mud and obstacles that Tough Mudder does best. In this workout, you’ll do 10 exercises, five of which will be done as straight sets or supersets, and the other five will be part of a 10-minute AMRAP (as many reps as possible) session. There are many ways to structure muscular endurance training, including superset training, where you’ll complete 2-4 exercises in a row with minimal rest between them, as many rounds as possible (AMRAP) in a given time period, and Tabata training, which calls for eight rounds of 20 seconds of high intensity work followed by a 10-second recovery period. Conquering a Tough Mudder requires muscular endurance in all of your muscles, which means you’ll generally complete 2-4 sets of 12-20 reps of certain exercises. ![]()
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