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WELCOME TO THE ADVANCED SERIES
For those working out more than 3 days a week at a vigorous intensity and your routine already includes a combination of weight training and cardio activity, the Advanced series is for you.


Some of the exercises will use a chair. Make sure the chair you are using does not have wheels. If it does, lean it against a wall or stable surface so it does not slide. If a sturdy chair is not available, we recommend that you use a sturdy desk, table or bench. For demo purposes, we will be using a chair.

Don’t forget to hydrate with water every 10–15 minutes during the workouts, especially on cardio days!
ADVANCED WORKOUT SERIES 1: WEEKS 1–3
DAY 4
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BONUS!
Power Walk Around the Office
(3–5 minutes minimum)
DAY 5
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Lateral Lunge
(2-3 sets x 10-15 reps)
ADVANCED WORKOUT SERIES 2: WEEKS 4–6
DAY 2
DAY 3
DAY 6
REPEAT
Repeat Days 1–6 for Weeks 4, 5 & 6
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