Endurance Strong
Seven exercises. Sixty seconds. Spin the wheel, then go. Count your reps or hold for the full minute, and write your number down.
Or pick one:
Your minute
Push-ups
Count repsWhy:
How:
Easier:
Where do you stand?
Write your number down. Next month, beat it.
The seven
What every Endurance martial artist trains
Sixty seconds each. Count your reps, or hold for the full minute.
Push-ups
Count repsWhy: stronger punches and blocks, and you get up fast after a fall.
How: hands flat, right under your shoulders. Keep your body straight like a board, head to heels. Lower your chest to a fist's height off the floor, then push back up. That's one.
Easier: knees on the floor, body still straight from knees to head.
Squat jumps
Count repsWhy: jumping is where the kicks come from.
How: feet shoulder-width apart. Sit back like there's a chair behind you, then jump as high as you can. Land soft and quiet, knees bent.
Easier: skip the jump and do fast squats.
Burpees
Count repsWhy: down and back up fast, the way a martial artist gets back on their feet.
How: squat, put your hands down, jump your feet back to a push-up position, jump them back in, then stand up and jump with your hands up. That's one.
Easier: step back and step in instead of jumping.
Sit-ups
Count repsWhy: a strong middle holds every kick and punch together.
How: lie on your back, knees bent, feet flat, arms crossed on your chest. Sit up until your elbows touch your thighs, then lower back down with control.
Easier: someone holds your feet.
Plank
HoldWhy: power starts in your middle.
How: forearms on the floor, elbows under your shoulders, body straight from head to heels. Keep your hips level with your shoulders.
Easier: knees down.
Horse stance
HoldWhy: it's the stance under so much of what we do, and it builds strong legs and a steady base.
How: feet about two shoulder-widths apart, toes forward. Sit down until your thighs are almost level with the floor. Back straight, fists at your belt.
Easier: stand a little higher.
Chamber hold
Hold · 30 seconds each legWhy: every kick starts from the chamber. Better balance and stronger hips mean higher, faster kicks.
How: stand on one leg and lift the other knee as high as you can, toes pulled back, guard up. Hold 30 seconds, then switch. If your foot touches down, lift it and keep counting.
Easier: one hand on the wall.
Where do you stand?
Endurance standards
Reps in 60 seconds
| Age | Getting there | Strong | Black belt strong |
|---|---|---|---|
| 6 to 8 | 10 | 20 | 30 |
| 9 to 12 | 15 | 30 | 45 |
| 13 to 17 | 25 | 40 | 60 |
| Adults | 20 | 40 | 60 |
Reps in 60 seconds
| Age | Getting there | Strong | Black belt strong |
|---|---|---|---|
| 6 to 8 | 15 | 25 | 35 |
| 9 to 12 | 20 | 30 | 40 |
| 13 to 17 | 25 | 35 | 45 |
| Adults | 20 | 30 | 40 |
Reps in 60 seconds
| Age | Getting there | Strong | Black belt strong |
|---|---|---|---|
| 6 to 8 | 6 | 10 | 14 |
| 9 to 12 | 8 | 12 | 16 |
| 13 to 17 | 10 | 15 | 20 |
| Adults | 10 | 15 | 20 |
Reps in 60 seconds
| Age | Getting there | Strong | Black belt strong |
|---|---|---|---|
| 6 to 8 | 15 | 25 | 35 |
| 9 to 12 | 20 | 30 | 40 |
| 13 to 17 | 25 | 35 | 45 |
| Adults | 20 | 30 | 45 |
Seconds held: plank, horse stance, chamber hold
| Age | Getting there | Strong | Black belt strong |
|---|---|---|---|
| 6 to 8 | 20 | 40 | 60 |
| 9 to 12 | 25 | 45 | 60 |
| 13 to 17 | 30 | 50 | 60 |
| Adults | 30 | 50 | 60 |
Black belt strong on any hold means the full minute, at every age. These are Endurance standards, not a test score. Beat your own number.
Do it every day
One minute a day
Want a habit? One minute a day, a different one each day.
Day 8, start again and beat your numbers.
Do it together
Parent first. Then switch.
The parent goes first and your martial artist counts out loud. Then switch. Try to beat each other's number by Friday.
Stay safe
Burn is fine. Pain means stop.
Land quiet, knees over toes, same as class. Jump on a mat, carpet or grass, never concrete, and never in socks on a slippery floor. Burning muscles are normal. Sharp pain means stop.
Write your number down.
Next month, beat it.
