Persevere through this exhausting full-body endurance workout by Stefanie Rohr! This fitness expect will train you from head to toes with a combination of exercises varying in intensity and speed. You'll not only improve your coordination and stability but also burn those calories and get in great shape!

You'll begin with a warm-up that will get your body ready for this training. Once you've warmed up you'll do a first set of standing exercises for your legs, glutes and upper arms - a combination of squats and lunges with bicep curls and triceps push-ups. The next set will strengthen your legs and glutes even more intensively with a mix of squats, knee lifts and arm exercises.

The third set, which is floor-based and made up of lifting and stretching exercises in a quadruped or heel sit position, will also target your shoulders with some push-ups.

The final set of this workout focuses on getting you a strong back and stomach. A combination of holding, stretching and rotational leg and arm exercises that together with a varied mix of crunches will give more strength to your core. Treat yourself at the end of the workout with a stretching session to relax your muscles.

Tip: Steffi and co-presenter Carlos will show you how to scale some of the exercises. If you decide to do one of the scaled versions, make sure you always choose one that works for you! You can also just hold a position for a while and then continue doing the exercises once you've recovered a bit.


Note: You'll find the equipment you need for this full-body and endurance workout under the "General Information" tab.