Endomorph

The term "endomorph" refers to a body type that has a shorter stature, a wider frame, and a greater body fat content. People with this body type often gain muscle mass rapidly, but they also have a slower metabolism, a greater body fat composition, and have a harder time losing weight. While training endomorphs have to do more cardio because it helps increase the metabolism which leads to losing weight and gaining muscles. The workout consists of three different sets of exercises.

Monday & Thursday

Cardio (30 mins)

Cardio helps us burn calories and accelerates our metabolism. Some simple ways to do cardio is running, skipping, cycling, playing sports, and it can also be done in simple activities like dancing, jumping on a trampoline, hiking, hula-hooping, walking on stairs.

Explosive Jumping Jacks (20 x 2)

Stand with your arms on our side
Jump with full intensity and spread your feet and raise your arms above the feet

Squats (20 x 2)

Get into a squatting position
Stand up straight

Alternate Lateral Squats (20 x 2)

Start with legs spread apart
Push your weight to one side to another

Back Lunge + Knee Up (15 x 2)

Start with one foot in forward and one knee on the ground
lift one knee up and return back to your original position

Backward Walking (450 m)

Walk backward either on a treadmill or an open field.

Tuesday & Friday

Cardio (30 mins)

Burpees (6 x 2)

Start on your fours
jump up and into the air

Squat Jumps (10 x 2)

Get into a squatting position
Jump up with all force

Eccentric Tuck Jump (6 x 2)

Bend your knees
jump up with full force
and tuck your legs into your stomach

Explosive Single Leg Step-up (10 x 2)

Put one leg on an elevated surface
jump with full force with the leg still on the surface

Box Jumps (10 x 2)

Place a bench on a box in front of you
Take a big leap onto the box

Wednesday & Saturday

Cardio (20 mins)

Lateral Jumps (20 x 2)

Start with legs spread apart
Push your weight to one side as much as possible and do it on the other side.

Band high-knee (10 x 2)

Place a resistance band on your shoe and step on the band.
Raise your knee to do a high knee

Broad Jumps (10 x 2)

Take a huge leap to the front and try to reach as much as possible

Lunge Jumps (6 x 2)

Get down in a lunging position
jump up and get back into the same position

Explosive Split Squats (6 x 2)

Place one foot on the ground and another foot onto an elevated surface
Push the leg on the ground causing you to jump with the other feet still on the surface.

There are some lifestyle changes that have to be made in order increase your vertical. Increase the amount of steps walked everyday, it is recommended to walk 15,000-20,000 steps. Playing sports that also require vertical will also help the process by a lot.

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