So what do you think of when someone says “cardio” or “endurance”? While the answers will vary we’re going to assume you envisioned someone running on a treadmill, riding a bike, jumping rope or rowing at a local gym in Mt Lebanon, Bethel Park, Upper St. Clair, etc.

And while these are all good options and certainly have benefits we can likely all agree they’re getting a bit boring. I mean, it is going to be 2019, shouldn’t there be something better by now?

And the answer is yes!

We want to share with you 2 full body endurance exercises that are simply more effective and less boring for busy women over 40. While challenging, these 2 movements can and will help transform your fitness if you are a little patient.

If you’re like most women in their 40s, 50s and 60s you’re VERY busy. Your schedule is packed and you have little time to waste on boring and/or ineffective exercises.


So, you’ll need to make sure your workout is both effective AND efficient to ensure the best results possible with the little extra time in your schedule.

And while the traditional cardio workouts (running, biking, rowing, etc.) are all fine they also have great limitations…

You’ll notice these traditional forms of cardio really only address a small portion of your body. In most cases you’re greatly limited by what the machine will allow you to do.

Which is okay sometimes but if you’re truly short on time you’ll need to focus on movements that give you the freedom to engage more muscle groups.

You’ll need exercises that allow you the freedom to engage more of your body. By doing this you’ll certainly get better results in the same time.

Better results in the same or less time should always be the goal. And yes, we have the exercises that will do that for you.

The 2 exercises below are joint friendly, so you’ll actually feel good afterward. In addition, these 2 can be done anywhere making them accessible, free, highly effective and efficient….


Grab a weight for each hand (dumbbell, kettlebells, buckets filled with water, etc.) that you can safely carry for at least 1 minute. Stand tall and go for brisk walk. When you get tired put the weights down and repeat until your body is tired, but not beat up.

Since we teach hundreds of effective exercises at our fitness studio you may be asking, why are we showing you Farmer’s Carries? Good question. Farmer’s Carries improve your (1) core strength, (2) posture, and gives your (3) entire upper body the workout of a lifetime if you do it long enough. Oh, and of course your (4) endurance will dramatically improve as you’re briskly walking while holding a weight in each hand.

Yes 4 major benefits in one exercise. Is it easy? Absolutely not. You’ll be shocked how difficult they are so progress at an appropriate pace and start with lighter weights.


First get into a tall plank and engage your core as seen in the picture below.

Once you’re in position, take small steps with your hands and feet allowing your plank to move forward. It should like you’re crawling since this is essentially what a plank in motion looks like. Although, be sure your knees are only a few inches off the ground, so don’t let your butt shift into the air.

The moving plank improves your (1) arm, (2) shoulder, (3) core and (4) leg strength while also giving you the (5) cardio challenge of a lifetime. Yes, 5 major benefits in one exercise. Don’t be fooled by the innocent looking movement, you’ll likely need to rest after you move your plank for just 30 seconds, which is okay. Simply rest and repeat as needed. Your endurance and strength will greatly improve over time.

There you have it, 2 exercises that are certainly unconventional but also highly effective at getting you results.

As we move towards 2019 consider ditching the bulky machines and moving towards full body movements that give you the strength, mobility, core and endurance you deserve.

For those who want more, we’ll be re-launching our “URBAN ENDURANCE” workout in November. This workout focuses on our top 30 full body movements that you’ll absolutely love.

While this program is primary for current Fuse members, we’ll happily take 5 non-fuse members in for those who’ve yet to experience Fuse’s unique and highly effective training methods.

To reserve one of these 5 spots please email us at so we can reserve your spots.

And if you’re in the Fuse family, we’ll be sending out an email this month 🙂

Fuse Fitness Studio is a privately owned gym in the south hills of Pittsburgh that serves Mt. Lebanon, Upper St Clair, Bethel Park, South Park, Pleasant Hills, Castle Shannon and many others. If you’re looking for a professional personal trainer that will provide you with guaranteed results, look no further. Fuse backs all of the personal training programs with a 30-day unconditional money back guarantee.

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