Strength and Conditioning Workouts: A Full Body Workout Routine to Increase Stamina and Endurance
I recently decided to add strength and conditioning workouts to the end of my workout routine in order to increase stamina and endurance. Essentially, while my strength training routine was challenging, I wanted to push my body’s limit and get that nice “HGH flush.” For me, the best way to accomplish this has been to perform a full body workout routine utilizing kickboxing, bodyweight exercises, circuit training, and plyometrics.
Why would I push myself even if I’m performing an effective strength training routine? The answer is that I want to make sure I’m mentally and physically exhausted after each workout. The challenge is that I don’t necessarily want to train my muscles to failure as tighter, denser muscles are formed by not training to failure. So the challenge is that I want to get my heart and lungs racing without fatiguing my muscles.
HGH Flush
The goal in exercising intensely is so that my body increases HGH (human growth hormone) levels. HGH is a hormone that burns fat while preserving muscle mass. You’ve probably heard of illegal HGH supplements as some high profile athletes and celebrities have been caught using them in the past. However, your body can naturally increase HGH through intense exercise. You can read more about this here.
Generally I use cardio to really get my heart racing and increase HGH levels. I still perform a HIIT workout routine as part of my morning cardio 3 days per week. I just want to ramp up my fat burning potential even further by adding intense exercise after my strength training routine as well.
Floyd Mayweather certainly knows something about intense training…a boxing routine is one of my favorite ways to get the HGH flush after heavy weight strength training.
Strength and Conditioning Workouts
The other reason I turned toward strength and conditioning workouts is that they’re something I always enjoyed at the end of sports practices. I use the word “enjoyed” lightly, but it’s true. After a grueling practice, only the mentally and physically strong can survive and endure further conditioning. It’s really a test of what your body can accomplish if you put your mind to it.
There are a number of ways to increase stamina and endurance, but some of my favorite strength and conditioning workouts include:
- Kickboxing (heavy bag): I used to perform 3 rounds of 5 minutes on the heavy bag utilizing a variety of kicking and punching combinations. The goal is nearly continuous movement.
- Punches and Kicks (no bag): because I generally exercise when my son sleeps, pounding the heavy bag in my basement is not currently an option. Instead, I perform a punching and kicking routine utilizing dumbbells and ankle weights. You don’t even need weights and could still get an intense workout just by punching and kicking air. Create your own version of Billy Blanks Tae Bo.
- Bodyweight Exercises: when I perform heavy, low rep strength training, I like to conclude by doing bodyweight exercises. I perform a circuit with 30-45 seconds rest between exercises. I like to include burpees, one-arm pushups, one-legged squats, pull ups, dips, inverted row, and decline closed-grip pushups amongst others. This is a great way to improve muscular endurance.
- Circuit Training: on days that I do bodyweight strength training, I like to conclude by doing circuit training using a 65lb barbell, 35lb dumbbells, and 15lb dumbbells. I piece together a variety of full body exercises, such as clean and press, that really get my heart pumping.
- Plyometrics: while I incorporate plyometrics as part of my cardio routine, you can easily do these after a strength training routine to really work up a sweat and increase leg strength and conditioning.
Full Body Workout Routine
In my opinion, the best strength and conditioning workouts will include compound exercises that work your entire body. It’s only natural that these will get your heart and lungs racing. You’ll sweat, and your body will increase HGH levels with these types of movements. By incorporating some of the ideas above, you should be able to design a full body workout routine that complements your strength training routine and helps you increase stamina and endurance.
Posted in Best Workout Routines
Great Post!
Never tried Kickboxing, but know a few people who swear by it. I will have to give it a try one of these days.
Wow sounds like a tough training regime you have mapped out for yourself. Your conditioning level will skyrocket.
I did something similar for awhile but I started to burnout so I have decided to go to the other extreme and only using weights in low volume and drop the cardio all together except for walking.
Its interesting which I will document the trial and do an article on is what is happening to me currently its heading in an expected direction!
Raymond
Bryan,
I think most fighters (MMA, kickboxing, boxing) tend to have really great bodies because of all the functional movements involving punches and kicks. I was involved in martial arts at an early age and still love a good kickboxing routine. I can’t wait to wail away at the heavy bag again though!
Raymond,
I’m actually coming over a month of very little cardio. I might be pushing too hard, too fast since I’m added conditioning as well as my regular cardio routine back in. So far, no burnout yet though!
Dave
Nice build from your Convict Conditioning. How long are you going to use this routine?
Darren@MorePrimeTime.com
I recently started messing around with the kettlebells. They really work great as a way to get your heart and lungs pumping! I was doing squat swings with them the other day, doing 20 seconds of swings, 10 seconds of rest, and repeat that cycle. My lungs were burning after three minutes! It felt like I ran ten miles in the cold! I haven’t done much kettlebell work, but they are quickly becoming my new favorite way to train.
-Kelly
Darren,
I’ll probably do this routine for 6-8 weeks and then start up Visual Impact again.
Kelly,
I think I’ll follow in your footsteps with kettlebells, not now, but sometime in the future. I’m not sure I’d start with the Tabata protocol routine you outlined…certainly must be one great fat burning routine though!
Dave
Dave,
Love reading your posts. I always try to include some exercise at the need of my strength training session to ramp up HGH production as well. Boxing routines are fun and therapeutic at the same time. I was a Tae Bo fan back in the day, so the punches and kicks are fun for me too!
Cheers,
Jordan
Good advice. Sometimes we are preoccupied with how our exercise routines will help us “look better” rather than how they ultimately make us “feel”.
The bodyweight workout I am currently doing emphasizes functional strength by integrating compound, functional movements that require focus, persistence, and body awareness. All components of increased stamina.
I don’t get 3 HIIT sessions in. I can only average about 1 per week. But, I have to admit. I can feel the difference even with just 1.
Jordan,
Glad you’re enjoying the posts. I think upping HGH is huge for any workout routine. HIIT is the easiest way to do that but in my opinion a lot of the better HIIT routines are based on cardio or leg training. It’s a little harder to do with just arm exercises. I’ve thought about using a rowing machine as well but even that involves leg movements. Boxing is definitely my favorite HIIT routine for arms.
Bryan,
Sounds like you’re on the right track with your bodyweight workout. HIIT done too often can lead to overtraining but I’m focused on fat burning for the next few weeks before pulling back a little.
Dave
I love this sentence “After a grueling practice, only the mentally and physically strong can survive and endure further conditioning.” that sounds like a challenge and I’m already excited. I’ve never done any martial arts or boxing even though I love the sport but I feel a little inspired..
Alejandro,
That’s something that was ingrained in me from a young age. Sports like martial arts and boxing can really help you get all your emotions out in a controlled manner.
Dave
Thanks for the post. I was not aware of this effect that your body can release more HGH during exhausting workouts. I also agree with the other point you make about being mentally tough because that is a big factor in all of this.
Justin,
Glad you enjoyed the post. Good luck with your training.
Dave
Stamina and endurance are needed for the body. Through a full body workout routine, these can be achieved. Indeed, it takes regular workout routine to be able to achieve the goals.
You said “The goal in exercising intensely is so that my body increases HGH (human growth hormone) levels. HGH is a hormone that burns fat while preserving muscle mass. You’ve probably heard of illegal HGH supplements as some high profile athletes and celebrities have been caught using them in the past. However, your body can naturally increase HGH through intense exercise.” – I’m glad that I’ve stumbled upon this post. I’m about to buy HGH supplements to burn my fats. It’s good to know that I can increase my HGH naturally. I’m going to try this out…
Will,
Intense exercise, intermittent fasting, and sleep are the best natural ways to increase HGH levels. You could try supplements that stimulate the pituitary gland but hopefully not necessary. Direct HGH injections aren’t legal in the US. Here’s another article I did if you need more detail:
http://www.notyouraveragefitnesstips.com/muscle-building-supplements/naturally-increase-hgh-human-growth-hormone
Dave
It’s funny how most fitness gurus believe full body workouts to be light and easy. Well, if you’re lifting pink dumbbells while bumping Lady Gaga in your earphones, then yeah, it’s going to be easy.
But when you endure one of these full body workouts consisting of heavy compound exercises, you’ll initially feel obliterated after your workouts.
Full body workouts performed with intensity are definitely tough, but extremely rewarding in the long run.