Day 9: Build Your Endurance

Day 9 increases the length of each work interval. Choose a sustainable load, keep your form tight, and focus on consistent effort throughout the workout.

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Warm-Up (5 minutes)

Short walk plus dynamic movements to prepare your body:

• Bodyweight squats
• Walking lunges
• Plank hold (30 seconds)
• Arm circles

Main Workout (~30 minutes)

Movements

1. Assisted Hip Hinge
2. Two-Arm Overhead Press
3. Lateral Lunge to Lateral Raise (both sides)
4. Cable Adduction (both legs)

Workout Format

60 seconds work | 15 seconds rest | 4 rounds total

Complete each exercise for 60 seconds, then rest 15 seconds before moving to the next exercise. For bilateral movements (marked "both sides" or "both legs"), work one side for 60 seconds, rest 15 seconds, then work the other side for 60 seconds, rest 15 seconds before moving to the next exercise. After completing all exercises, that's 1 round. Repeat for 4 total rounds.

Exercise Demos

Not sure about an exercise? No problem. Watch the demos below to see exactly how each movement should look.

1. Assisted Hip Hinge

2. Two-Arm Overhead Press

3. Lateral Lunge to Lateral Raise (both sides)

4. Cable Adduction (both legs)

Cool-Down (5 minutes)

Take time to stretch and recover:

• Quad stretch (30 seconds each leg)
• Hamstring stretch (30 seconds each leg)
• Hip flexor stretch (30 seconds each side)
• Adductor stretch (30 seconds each side)
• Shoulder stretch (30 seconds each side)
• Child's pose (1 minute)
• Deep breathing (1 minute)

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💪 Pro Tips

• Load smart: 60 seconds is a long interval - choose resistance you can maintain for the full minute
• Pace the first round: Don't go all out in Round 1 - you have 3 more to complete
• Break if needed: Brief pauses during the 60 seconds are okay - just keep the cable engaged
• Focus on breathing: Controlled breathing helps manage fatigue during long intervals