Endurance Training

Perform these body-weight program and you can build the body you've always wanted. Whether you are training for a marathon, a local 5k, pick-up basketball, or just picked up running or cycling, it will be best if you can incorporate endurance training to improve your aerobic capacity alongside others that help to improve your anaerobic endurance."


  • Endurance training is the deliberate act of exercising to gain power and muscle mass.
  • Endurance training is a great way to stay healthy and fit.
  • Endurance training is very helpful for athletes training in long distance sports.
  • Endurance training increases energy production to meet demands of prolong activity.
  • Endurance training builds muscular mass to cope with fatigue.
  • Endurance training helps prepare the body for high intensity activity.


Muscles don't come overnight, it takes time and dedication so don't get disappointed. You don't need expensive gym membership, the best way to build lean and strong muscles is to follow an endurance training program tailored to your personal strengths and weaknesses; tailored to your goal events and needs.

Marathon runners, triathletes, body builders and long-distance cyclists need high levels of endurance however, they could be doing harm to their hearts in the long term. For most of the exercises needed for Core Endurance, you have one great piece of equipment at home whether you know it or not… your own body weight. With it and the Mastermoves tools, you’ll be able to do all kinds of exercises for building strong muscle and superior endurance.


  • Strengthens your body
  • Improves athletic performance
  • Increases speed
  • Builds muscular power
  • Improves bone density
  • Builds muscle mass
What types of endurance are there?
The types of endurance are aerobic endurance, anaerobic endurance, speed endurance and strength endurance. A sound basis of aerobic endurance is fundamental for all events.
  • Aerobic Endurance
    Aerobic means 'with oxygen'. During aerobic work, the body is working at a level that the demands for oxygen and fuel can be meet by the body's intake.
  • Anaerobic endurance
    Anaerobic means 'without oxygen'. During anaerobic work, involving maximum effort, the body is working so hard that the demands for oxygen and fuel exceed the rate of supply and the muscles have to rely on the stored reserves of fuel.
  • Speed endurance
    Speed endurance is used to develop the coordination of muscle contraction. Competition and time trials can be used in the development of speed endurance.
Endurance training is used to develop the athlete's capacity to maintain the quality of their muscles' contractile force. Willpower is a paramount ingredient in endurance training. The best thing about endurance training is that no matter what your sport, hobby or fitness plans are, there are so many ways to increase your endurance. Examples of our routines to develop strength endurance are circuit training to develop:
  • Biceps - Body weight exercises
  • Triceps - Extensions and raises with Power Disk
  • Shoulders - Lateral and front raises with Power Disk
  • Forearms - Wrist curls, reverse wrist curls
  • Pecs - Perfect push-ups with Power Disk
  • Abs - Hip rotations & body weight exercises
  • Back - Body weight exercises
  • Hamstrings/Quadriceps - Kick boxing exercises
  • Calves - Kick boxing exercises
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