7-Day Strength & Stamina Workout Challenge

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Did you know that you can noticeably improve your strength and stamina in only 7 days? This total body workout combines endurance training with cardio. Plus, it consists of calorie burning intervals for an effective fitness experience that will help you achieve the body you desire.

Do you have trouble completing most workouts or cardio routines? This 7-Day Workout is designed to gradually build your strength & stamina so that nearly any workout is doable.

Equipment Needed: a yoga mat or soft surface; interval timer

What to Do: Perform each move for 30 seconds. Review the videos below for exercise demonstrations. For optimal results, repeat this workout for one week with one rest and recovery day. Taking one day off to recover is just as important as workout days.

Beginner Level: Complete 1 circuit; rest as needed
Intermediate Level: Complete 2 circuits; rest 15 seconds after each move
Advanced Level: Complete 4 circuits; rest 10 seconds after each move


1. Squats
2. Mountain Climbers
3. Push-ups
4. Crunches

7-Day Strength & Stamina Workout Challenge


Mountain Climbers



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