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WORKOUTS: BY DAY (INTERMEDIATE)

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!

LEVEL

Intermediate

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Intermediate

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Intermediate

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Intermediate

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Intermediate

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Intermediate

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Intermediate

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Intermediate

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Intermediate

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Intermediate

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Intermediate

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SERIES

1: Weeks 1-3

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1: Weeks 1-3

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1: Weeks 1-3

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1: Weeks 1-3

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1: Weeks 1-3

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2: Weeks 4-6

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2: Weeks 4-6

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2: Weeks 4-6

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2: Weeks 4-6

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2: Weeks 4-6

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2: Weeks 4-6

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DAY

Day 1

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Day 2

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Day 3

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Day 4

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Day 5

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Day 1

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Day 2

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Day 3

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Day 4

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Day 5

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Day 6

 

EXERCISE

  1. Body Weight Squat with Calf Raise

  2. Wide Grip Incline Pushup

  3. Lateral Squat

  4. Seated Back Extension

  5. Sumo Squat

  6. Concentration Curl 21

 

  1. Assisted Mountain Climber

  2. Chair Plank

  3. Static Runner

  4. Seated In and Out

  5. Butt Kick

  6. Torso Twist

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  1. Incline Pushup

  2. Wall Triceps Press

  3. Renegade Book Curl

  4. Side Raise Combo

  5. Dip Full Extension / Dip Modified

  6. Standing Rear Deltoid Row

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  1. Wall Sprint

  2. Chair Plank

  3. Speed Squat

  4. Seated In and Out

  5. Jumping Jack

  6. Torso Twist

  7. Chair Sit and Stand

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  1. Good Morning

  2. Body Weight Squat

  3. Lunge

  4. 4-Way Hip

  5. Seated Hip Adduction with 1-Second Pause

  6. Standing Hip Extension with Knee Raise

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  1. Reverse Lunge

  2. Incline Pushup

  3. Renegade Book Curl

  4. Seated Hip Bridge

  5. Wall Triceps Press

  6. Seated Reverse Fly

  7. Squat and Press

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  1. High Knees

  2. Standing Side Bend with Weight

  3. Ice Skaters (Basic)

  4. Seated Bicycle Crunch

  5. Butt Kick

  6. Chair Plank

  7. Quarter Chair Dip

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  1. 90-90

  2. Close Grip Incline Pushup

  3. Y-Raise with Weight

  4. Full Range Shoulder Circuit

  5. Dip Full Extension / Dip Modified

  6. Seated Back Extension with Isometric Hold

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  1. Assisted Mountain Climber / Increased Intensity

  2. Seated Russian Twist

  3. Quick Feet

  4. Assisted Half Burpee

  5. Seated Bicycle Crunch

  6. Chair Plank

  7. Power Walk Around the Office

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  1. Leg Swing

  2. Straight Leg Dead Lift

  3. Split Squat

  4. Lateral Lunge

  5. Single Leg Hip Extension

  6. Reverse Lunge

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  1. Jump Squat

  2. Standing Side Bend with Weight

  3. Quick Feet

  4. Seated Russian Twist

  5. Jumping Jack

  6. Chair Plank

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SETS/REPS

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps each side

2-3 Sets / 10-15 reps 

2-3 Sets / 10-15 reps

2-3 Sets / 21 reps total

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2-3 Sets / 30-50 seconds

2-3 Sets / 30-50 seconds

2-3 Sets / 30-50 seconds

2-3 Sets / 10-15 reps

2-3 Sets / 30-50 seconds

2-3 Sets / 10-15 reps

 

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps

2-3 Sets / 20 seconds each movement

2-3 Sets / 15 seconds each movement

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps

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2-3 Sets / 30-50 seconds

2-3 Sets / 30-50 seconds

2-3 Sets / 30-50 seconds

2-3 Sets / 10-15 reps

2-3 Sets / 30-50 seconds

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps

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2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps each side

2-3 Sets / 10-15 reps each side

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps each side

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2-3 Sets / 10-15 reps each side

2-3 Sets / 10-15 reps

2-3 Sets / 20 seconds each movement

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps each

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2-3 Sets / 30-50 seconds

2-3 Sets / 10-15 reps each side

2-3 Sets / 30-50 seconds

2-3 Sets / 10-15 reps

2-3 Sets / 30-50 seconds

2-3 Sets / 30-50 seconds

2-3 Sets / 10-15 reps

 

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps 

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2-3 Sets / 30-50 seconds

2-3 sets / 20-25 reps

2-3 Sets / 30-50 seconds

2-3 Sets / 10-15 reps 

2-3 Sets / 10-15 reps 

2-3 Sets / 30-50 seconds

3-5 minutes minimum

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2-3 Sets / 10-15 reps 

2-3 Sets / 10-15 reps 

2-3 Sets / 10-15 reps each side

2-3 Sets / 10-15 reps 

2-3 Sets / 10-15 reps 

2-3 Sets / 10-15 reps each side

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2-3 Sets / 10-15 reps 

2-3 Sets / 10-15 reps each side

2-3 Sets / 30-50 seconds

2-3 sets / 20-25 reps

2-3 Sets / 30-50 seconds

2-3 Sets / 30-50 seconds

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