Endurance Protocol (3–4 days/week)
- Breath primer (5 min): 4–6 nasal breathing, long exhales. Warm up the nervous system calmly.
- Zone 2 cardio (20–30 min): Conversational pace jog, cycle, or incline walk. Keep heart rate steady.
- Strength finisher (8–12 min): 2–3 rounds of push/pull/legs core—move smoothly, not frantically.
Sample Strength Circuits
- Round A: Goblet squat ×10 · Push-ups ×10 · Dumbbell row ×10/side · Plank 30–45s
- Round B: Reverse lunge ×8/side · Band pull-apart ×15 · Hip hinge ×12 · Side plank 20–30s/side
Upgrade: Add Kegels (quick pulses + long holds) 3–5 min post-workout for control.
Recovery & Fuel
- Sleep first: Progress lags without 7–9h.
- Hydrate: Water + electrolytes if you sweat heavily.
- Protein: 25–40g within 1–2h post-training.
- Carbs: Whole-food carbs after sessions to refill glycogen.
Endurance isn’t about suffering—it’s about repeatable sessions. Combine this framework with supportive nutrition and stress control, and you’ll build lasting stamina over weeks and months.
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