Are you ready to build your muscular endurance? We’ve got the workout for you!

Unlike other Duwe Fitness workouts, this session is a little more of a steady grind. You don’t need to push yourself to 110%, such as in HIIT-style workouts. Instead, the goal is to make it through the entire duration. We’re building muscle and amping up what you can withstand.

Remember to visualize where you want to be. It’s the only way you’re going to make things happen. If you don’t have a clear picture of what you want, build one! It’s similar to an architect designing a building. Without the blueprints and a clear idea of what the building will be, it would be impossible to build. Know where you’re going. You’ll get there that much faster because of it.

This workout today involves 4 rounds. You’ve got 45 seconds of work followed by 15 seconds of rest. There are 8 sets per round. All you need is enough space and a kettlebell heavy enough to help you make the appropriate gains.

So, are you ready? Let’s dive straight in!


Curtsy Lunge 

Stand up tall, and step your right leg behind your left leg. Touch the ground. Come back up and alternate sides. Do this for the set duration. Make sure to go as low as you possible can!

Stiffleg Deadlift-Upright Row

Stand tall with your feet about hip-width apart. Hold the kettlebell in both hands. Bend forward at the waist with a slight bend in your knees, bringing the kettlebell down to your mid-shins. Stand back up tall and squeeze your buttocks. Bring your elbows up to shoulder height, raising the kettlebell to about chest height. Repeat for the set duration.


Goblet Squat-Curl-Halo

Stand tall, with your feet slightly wider than hip-width apart. Squat down bringing the kettlebell in between your legs. Bend your elbows and perform a bicep curl with the kettlebell, then stand back up. Bring the kettlebell up above your head and make a halo with it around your head. Squat back down again and repeat. 

Triple Crush

Stand tall with your hands down. Hold the kettle bell in both hands. Bend your elbows up into a curl. Then, bring your elbow above your head. Perform a tricep extension by then extending your arms straight up. Bring the kettlebell back down in front of you and repeat.


Kettlebell Swings 

Stand tall with the kettlebell in both hands in front of you. Bend forward at the waist, slightly bend your knees, and keep your back straight. Being the kettlebell down in between your legs. Stand up tall, thrusting forward at the hips and squeezing your buttocks. Raise the kettlebell straight in front of you to shoulder heights. Bend forward again and repeat. 

Figure 8s

Squat down with your feet about hip-width apart and the kettlebell in your hand. Move the kettlebell through your legs making a figure 8. Continue to do this for the set duration.



Stand tall. Jump down into a plank position. Perform a full-body push-up. If you need to, go to your knees. Then, jump back up to standing and repeat.

Forearm Plank

Position yourself in a forearm plank. Your elbows should be directly under your shoulders. Your body should form a straight line from your head to your toes. Engage the core and hold here for the entire 45 seconds. If you have difficulty holding it, try going from side plank to side plank.

Get Through It!

If you read up to here, hopefully that means you made it through our entire endurance workout. Pushing through those tough times transform you into who you want to be. And it’s okay to be selfish and put yourself first. You have to in order to become your best self. At the end of the day, your health is your responsibility.