No specific instructions for this exercise.
Advanced Bodyweight Obstacle Run Endurance
43 min
·
20 exercises
Testing your obstacle fitness today — this is a BEAST of an advanced workout! An obstacle hits every 500 meters. Rest only when absolutely necessary, finish strong, and log your total time. No equipment needed. Full-body muscle and endurance. AROO!
Run this fast and then hit the first obstacle!
Find a bench or stable platform. That\'s 15 per leg before the next 500 m.
Run this fast and then hit the next obstacle!
30 shoulder taps in total!
Run this fast and then hit the next obstacle!
Aim for a full squat and hit 15 reps per side!
Run this fast and then hit the next obstacle!
Find a bench or stable platform. Get those legs out straight and drop low!
Run this fast and then hit the next obstacle!
Get low and then get high!
Run this fast and then hit the next obstacle!
20 in total! Those elbows are going to be sore!
Run this fast and then hit the next obstacle!
That\'s 10 per leg, you\'re very close!
Run this fast and then hit the next obstacle!
Chest to the floor with every rep!
Run this fast and then hit the next obstacle!
10 big jumps before your final run!
The last run! Make it a quick one!
Find a soft spot to complete these! Then stop the timer!
About this workout
Advanced Bodyweight Obstacle Run Endurance is a free 43 min workout plan with 20 illustrated exercises for your glutes, quadriceps, abs and arms. Follow the workout online, save it to your WorkoutLabs Fit account or download it as a printable PDF.
Tap any exercise in the workout to see the muscles worked, clear exercise illustrations and step-by-step instructions. Each workout includes sets, reps, rest times and notes so you can follow the plan without guessing.
Workout details
- Duration: 43 min
- Exercises: 20
- Training focus: Glutes, quadriceps, abs and arms
- Equipment: NO EQUIPMENT
- Level: Advanced
- Format: Interactive workout and printable PDF
For more ready-made training plans, try WorkoutLabs Fit. You can follow visual workouts, build your own routines, manage your training calendar and track your progress. Sign up today to claim your free week.
Questions about this workout
What equipment do I need for this workout?
No equipment is needed – every exercise in this workout uses your own bodyweight, so you can do it at home or anywhere.
How long does the Advanced Bodyweight Obstacle Run Endurance take?
The full workout takes about 43 minutes, covering 20 exercises with prescribed sets, reps and rest periods. Using the built-in timers and auto-advance keeps you on pace from start to finish.
Is this workout suitable for my fitness level?
This is an advanced workout designed for experienced lifters. If you're newer to training, scale it down with lighter loads and longer rests, or browse our library for a beginner or intermediate version of a similar routine.
What muscles does this workout target?
This routine primarily works your quadriceps, hamstrings, abs, glutes & hip flexors, triceps, shoulders. Tap any exercise in the workout to see a muscle diagram showing exactly which primary and secondary muscles it activates.
How often should I do this workout?
For gain muscle, increase endurance, aim to do this workout 2–3 times per week with at least one rest day between sessions. Progress by gradually adding weight or reps, and pair it with workouts for other muscle groups during the week.
Can I download or save this workout?
Yes – you can download this workout as a free printable PDF using the download button, or save it to a free WorkoutLabs Fit account to follow it on your phone, customize the exercises and track your progress.
Advanced Bodyweight Obstacle Run Endurance
43 min
·
20 exercises
Testing your obstacle fitness today — this is a BEAST of an advanced workout! An obstacle hits every 500 meters. Rest only when absolutely necessary, finish strong, and log your total time. No equipment needed. Full-body muscle and endurance. AROO!
Cardio – Running / Treadmill
Run this fast and then hit the first obstacle!
Primary muscle group(s):
Quadriceps
Secondary:
Glutes & Hip Flexors, Hamstrings
Step Up with Knee Raises
Find a bench or stable platform. That\'s 15 per leg before the next 500 m.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Abs, Calves
- Place a chair or wooden box in front of you. Brace your core and lower back.
- Step up on the box with your left leg, swinging your arms as you do so.
- Take your right knee and raise it in front of you, into the air.
- Step down with your right leg. Repeat exercise with the other leg. Keeping alternating sides.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
- Stand straight – that’s the starting position. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees, while your rear knee is just off the floor. Keep your torso upright the entire time. Look forward.
- Pause, then push off your left foot off the floor and return to the starting position as quickly as you can.
- On your next rep, step forward with your right leg. Continue to alternate back and forth—doing one rep with your left, then one rep with your right.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
- Standing with a braced core and flat back, bring your hands together at chest height. Position your feet to be at hip-width.
- Beginning with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground.
- Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position.
Cardio – Running / Treadmill
Run this fast and then hit the next obstacle!
Primary muscle group(s):
Quadriceps
Secondary:
Glutes & Hip Flexors, Hamstrings
No specific instructions for this exercise.
Plank Shoulder Taps
30 shoulder taps in total!
Primary muscle group(s):
Abs
Secondary:
Lower Back
- Lock yourself in the plank push-up position ensuring that your body forms a straight line from shoulders to heels.
- Bring your right arm off the ground and touch your left shoulder before placing it back on the ground.
- Repeat the same movement for the opposing arm.
Cardio – Running / Treadmill
Run this fast and then hit the next obstacle!
Primary muscle group(s):
Quadriceps
Secondary:
Glutes & Hip Flexors, Hamstrings
No specific instructions for this exercise.
Squats to Side Leg Raises
Aim for a full squat and hit 15 reps per side!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings
- Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
- Bend at the knees and drive your hips back as if you’re sitting in a chair. Continue to lower your body until your upper legs are parallel to the floor.
- Then drive your hips forward and push through your quads and glutes to return to a standing position.
- Just as you reach the standing position, lift your chosen leg out to the side; it should be straight.
- Lower your leg back so that you return to the starting position and repeat for the other side!
Cardio – Running / Treadmill
Run this fast and then hit the next obstacle!
Primary muscle group(s):
Quadriceps
Secondary:
Glutes & Hip Flexors, Hamstrings
No specific instructions for this exercise.
Bench Tricep Dips
Find a bench or stable platform. Get those legs out straight and drop low!
Primary muscle group(s):
Triceps
Secondary:
Shoulders
- Sit on a chair with your hands either next to your hips or slightly under the hips.
- Lift up onto your hands and bring your hips forward.
- Bend your elbows and lower your hips down, keeping shoulders down and hips close to the chair.
- Push back up but don’t lock your elbows and repeat.
Primary muscle group(s):
Triceps
Secondary:
Upper Back & Lower Traps
- Holding a pair of water bottles with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
- Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the water bottles back and behind you.
- Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the water bottles and begin again.
Cardio – Running / Treadmill
Run this fast and then hit the next obstacle!
Primary muscle group(s):
Quadriceps
Secondary:
Glutes & Hip Flexors, Hamstrings
No specific instructions for this exercise.
Jump Squats
Get low and then get high!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
- Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
- Cross your arms in front of your body, place your hands behind your head or at the sides of your head.
- Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
- Keep your back straight at all times.
- Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.
- Pause for a count of one.
- In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads.
- At the same time extend our arms out above you.
- Land with your knees slightly bent to absorb the impact.
- Repeat
Primary muscle group(s):
Calves, Hamstrings, Quadriceps
Secondary:
Abs, Glutes & Hip Flexors
- Begin standing tall with a tight core. Your chest will be up and your gaze will be straight ahead. Bend at the knees and drive your hips back as you lower yourself into a squat position.
- Launch yourself up while simultaneously twisting to the other side. Your body will perform a 180 degree turn in midair.
- Land with bent knees and immediately go right into another jump squat, turning to the starting position. Repeat this alternating pattern.
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Hamstrings
- Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
- Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
- Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
Cardio – Running / Treadmill
Run this fast and then hit the next obstacle!
Primary muscle group(s):
Quadriceps
Secondary:
Glutes & Hip Flexors, Hamstrings
No specific instructions for this exercise.
Plank to Push-Up
20 in total! Those elbows are going to be sore!
Primary muscle group(s):
Abs, Shoulders
- Start in the plank position with your elbows shoulder-width apart.
- Press yourself up from the floor one arm at a time into a push-up, maintaining your body in a straight line.
- Slowly return to the starting plank position the same way, one arm at a time.
- Repeat the movement alternating sides.
Primary muscle group(s):
Abs
- Lock yourself in the plank position ensuring that your body forms a straight line from shoulders to heels.
- Bring your feet together and simultaneously transfer your weight onto your left arm.
- Allow your feet to slowly tip over as your body rolls into a side plank in a controlled fashion.
- Reverse the motion back to the full plank before transferring to your right side.
Primary muscle group(s):
Abs
- Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
- Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
- Keep your body in a straight line by tightening your abdominal and oblique muscles.
- Hold for as long as possible.
For extra balance training and core strengthening, you can lift one arm or leg.
Cardio – Running / Treadmill
Run this fast and then hit the next obstacle!
Primary muscle group(s):
Quadriceps
Secondary:
Glutes & Hip Flexors, Hamstrings
No specific instructions for this exercise.
Jumping Alternating Lunges
That\'s 10 per leg, you\'re very close!
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Abs, Calves, Glutes & Hip Flexors
- Stand straight with a tight core and your chest up.
- You will be in a classic lunge position. Step forward and be sure to keep your front knee bent. At the same time, extend the back leg.
- Your back knee should be slightly bent.
- Place your hands on your hips. If you want a challenge, place them straight above the head.
- Using all of your force, jump into the air. Simultaneously, switch your leg stance in midair.
- Land in the lunge position and repeat.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
- Standing with a braced core and flat back, bring your hands together at chest height. Position your feet to be at hip-width.
- Beginning with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground.
- Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
- Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
- Cross your arms in front of your body, place your hands behind your head or at the sides of your head.
- Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
- Keep your back straight at all times.
- Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.
- Pause for a count of one.
- In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads.
- At the same time extend our arms out above you.
- Land with your knees slightly bent to absorb the impact.
- Repeat
Cardio – Running / Treadmill
Run this fast and then hit the next obstacle!
Primary muscle group(s):
Quadriceps
Secondary:
Glutes & Hip Flexors, Hamstrings
No specific instructions for this exercise.
Push-ups
Chest to the floor with every rep!
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Get into position by placing your hands flat on the floor, directly below your shoulders.
- Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
- Hold your body up and keep your back straight by tightening your abdominal muscles.
- Your neck and head should be bent slightly back.
- Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
- Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
- Repeat.
Cardio – Running / Treadmill
Run this fast and then hit the next obstacle!
Primary muscle group(s):
Quadriceps
Secondary:
Glutes & Hip Flexors, Hamstrings
No specific instructions for this exercise.
Standing Long Jumps
10 big jumps before your final run!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
- Begin by standing tall with a straight back and tight core. Slightly bend the knees and push the hips back. Bring the hands up and keep the chest up. Feet should be shoulder-width apart.
- Jump and launch yourself forward. Swing your arms back and use the momentum.
- Land in a squat position. Knees are bent and hips are back. Return to starting position and repeat.
Primary muscle group(s):
Calves, Hamstrings, Quadriceps
Secondary:
Abs, Glutes & Hip Flexors
- Begin standing tall with a tight core. Your chest will be up and your gaze will be straight ahead. Bend at the knees and drive your hips back as you lower yourself into a squat position.
- Launch yourself up while simultaneously twisting to the other side. Your body will perform a 180 degree turn in midair.
- Land with bent knees and immediately go right into another jump squat, turning to the starting position. Repeat this alternating pattern.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
- Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
- Cross your arms in front of your body, place your hands behind your head or at the sides of your head.
- Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
- Keep your back straight at all times.
- Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.
- Pause for a count of one.
- In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads.
- At the same time extend our arms out above you.
- Land with your knees slightly bent to absorb the impact.
- Repeat
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
- Position yourself under a barbell held by a squat rack. Keeping your elbows high, place your arms up and under the bar. The bar should be resting on the front of your shoulders. Core is tight. Back is flat.
- Maintaining control, lift the bar up. Bend your knees forward and allow your hips to bend back as if sitting down. Pause when thighs are parallel with the floor.
- Return to the starting position and repeat.
Cardio – Running / Treadmill
The last run! Make it a quick one!
Primary muscle group(s):
Quadriceps
Secondary:
Glutes & Hip Flexors, Hamstrings
No specific instructions for this exercise.
Burpees
Find a soft spot to complete these! Then stop the timer!
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Chest, Shoulders
- Stand straight with your feet shoulder width apart and hands by your sides. This is the start position.
- In one smooth motion, squat down and place your hands palms down on the floor in front of your feet.
- Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. (In a push up position)
- Jump your feet out by spreading your legs, so that they are wider than hip width apart, then immediately jump them back together.
- Complete 1 full push up.
- Jump your feet forward to just behind your hands.
- Use an explosive motion to push through your heels and return to the start postion.
- Repeat.
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Calves, Hamstrings, Quadriceps, Shoulders
- Lie face down on a padded surface. Place your hands beneath your shoulders and make sure your feet are extended straight behind you. Push yourself up into a classical Push-Up position. Keep your hips are slightly elevated. Tighten your core.
- Keeping your gaze straight, push off the ground with your feet. Bending your knees, allow your feet to come up near your hands.
- Immediately, push off the ground again with your feet, extending your legs straight behind you once again to the starting position.
Workout done!
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