Push Endurance Workout - 20min Intermediate
This high-volume push session is designed to build muscular endurance and cardiovascular capacity. By focusing on multi-joint movements followed by targeted isolation, you will improve your ability to handle sustained effort. It is perfect for athletes looking to increase their work capacity while maintaining upper body definition.
This session is ideal for endurance athletes like swimmers or triathletes who need upper body stamina and a stable core. It also suits intermediate lifters looking to break through plateaus using higher rep ranges and minimal rest.
Equipment
Workout Plan
Keep rest minimal at 30 to 45 seconds between all sets to keep your heart rate elevated and maximize endurance adaptations.
Bench Press
Chest, Triceps, Abs
Focus on a controlled descent to the chest before driving up against Tonal's digital resistance.
Triceps Kickback
Triceps
Keep your upper arms pinned to your sides and squeeze the triceps at the top of the movement.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Pivot your back foot and use your core to drive the punch through the cable's path.
Standing Overhead Press
Shoulders, Triceps
Engage your core to prevent arching your back as you press the handles toward the ceiling.
Why this order
This workout uses a traditional compound-to-isolation progression to first fatigue the larger muscle groups with the bench and overhead press. We finish with a high-rep unilateral rotational movement to challenge core stability and push your heart rate higher for an endurance finish. All movements utilize the handles to minimize transition time between exercises.
Want this personalized for you?
This is a template workout. Connect your Tonal and the AI coach adjusts weights to your strength scores, swaps exercises around injuries, and progresses you week over week.
Start Free with AI CoachFrequently Asked Questions
What weight should I start with for this endurance-style workout?
Since the rep ranges are higher than standard hypertrophy sets, Tonal may suggest a lower weight. If it feels too light, manually reduce the weight by 10 to 15 percent from your 10-rep max to ensure you can finish all 15 to 20 reps with good form.
Should I use any of Tonal's Dynamic Weight Modes?
For endurance, 'Burnout' mode is excellent for the final sets. It will automatically drop the weight as you fatigue, allowing you to complete the high rep counts without compromising your technique.
Can I use the Barbell for the Bench Press instead?
Yes, you can swap the handles for the Smart Bar. However, using handles allows for a greater range of motion and more stabilization work, which helps build the joint durability often sought in endurance training.