Stefanie Rohr and co-presenter Carlos will help you train your legs, glutes and arms with this endurance workout made up of an effective combination of exercises varying in intensity and speed. Don't stop even if it gets very exhausting - it'll be worth it!

After an activating warm-up (you can do the one from this workout or choose one from a different series), you'll start with a set of standing exercises. You'll not only be training your legs and glutes with some demanding squats and lunges, but also your upper arms with exercises such as bicep curls and triceps push-ups.

You'll then go on to doing another set of standing exercises that combines squats and knee lifts with some arm training. The last set, which is floor-based and targets your legs, glutes and shoulders, is made up of holding and stretching exercises in a quadruped or heel sit position, and some push-ups.

Pay a lot of attention to a good body tension (especially core) when doing all exercises. You should most definitely do Steffi's stretching session at the end of the workout 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.