34-minute Total Body Strength Endurance (medium weight & longer intervals)

This Move-For-Joy session is a total body strength workout designed to build endurance. That means you'll be building strength while improving your cardiovascular endurance at well.


Printable Workout


  • Toe touch swings
  • Skipping
  • Walk down pushup
  • Squats
  • High knee pulls
  • Fast butt kickers
  • lunge to forward tip
  • Up and out jacks
  • Dance party 

Structure: 3 sets of 4 exercises each. Each set 2 times through with a 1-minute break after 2 rounds. 40 second on, 15 off. 

Set 1

  • Weighted squat to press
  • Reverse lunge curl to press
  • Bicycles
  • Walking lunges

Set 2

  • Burpees
  • Straight leg curl-ups
  • Side lunge with weights
  • Pushups

Set 3

  • Courtesy lunge with press alternating
  • Tricep dip with leg raise
  • Weighted bridge
  • 1 leg deadlift and row

Equipment You'll Need

  • Meidum dumbells
  • Excercise mat

Make it Playful With Music

Make your Move-For-Joy session more fun with music. Links to a few of my favorite playlists are below. Use mine or create your own.


Move For Joy Suggestions

  • Remember, you can switch out any cardio/HIIT interval for a dance party--your body can burn up to 300 calories/hour dancing--so if burpees aren't your thing, bust a move.

  • Make this Move-For-Joy session your own by speeding up or slowing down your pace to the beat of the music. Varying your speed of abs or lunges or whatever move makes it more fun and the variety keeps it interesting. 

  • Do your own favorite move. If something I'm doing in the video doesn't work for your body, do something else. As long as you are moving you are doing your body good!


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