Perform These 2 Quick Workouts to Improve Strength and Endurance

STACK Expert Steve Green offers two routines that will provide a full-body blast for even the most conditioned athletes.

Full-body workout routines are a must for athletes looking to challenge themselves outside the gym. Built around the pillars of Push-Ups and Squats, these two routines will provide a full-body blast for even the most conditioned athletes, and they can be done either at home or outdoors.

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Indoor Routine

Indoor Routine

The only thing you need for this routine is enough space to lie down. The routine is simple and shouldn't take much time to complete. Perform three exercises: Push-Ups, Squats and Burpees in descending reps. Perform the three exercises back to back to back before moving down in reps. The sets are as follows:

  • 30 reps (rest 60 seconds)
  • 25 reps (rest 50 seconds)
  • 20 reps (rest 40 seconds)
  • 15 reps (rest 30 seconds)
  • 10 reps (rest two minutes)

That's one set. At the end of a set, you will have performed 100 reps of each exercise, while challenging your body to recover with shorter rest intervals. Rest for at least two minutes after a set. Complete three total sets for a total of 300 reps per exercise to really have your body screaming.

RELATED: Why Push-Ups Are Great and 5 Ways to Make Them Harder 

Outdoor Routine

Outdoor Routine

This full bodyweight routine is enhanced because you can incorporate sprint work and other running. I like to perform this routine at a track, but any outdoor area will work. Perform the routine as a circuit. Rest 60-90 seconds after each exercise, then move on to the next set.

  • Sprint 100 meters
  • Perform 25 Bodyweight Squats (maintain perfect form)
  • Sprint 100 meters
  • Perform 25 Push-Ups
  • Sprint 100 meters
  • Perform 20 alternating Lunges (10 each leg)
  • Sprint 100 meters
  • Hold Plank for 30 seconds

This counts as one set; perform four sets total. After finishing this routine, you will have sprinted a total of 1,600 meters and done 100 Squats, 100 Push-Ups, 80 Lunges and a two-minute Plank. If the routine isn't challenging enough for you, try doing it faster each time while maintaining good form.

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