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

Intermediate

Intermediate

Intermediate

 

Intermediate

Intermediate

 

 

Intermediate

 

 

Intermediate

Intermediate

Intermediate

Intermediate

SERIES

1: Weeks 1-3

1: Weeks 1-3

 

1: Weeks 1-3

1: Weeks 1-3

 

1: Weeks 1-3

2: Weeks 4-6

2: Weeks 4-6

 

2: Weeks 4-6

 

2: Weeks 4-6

2: Weeks 4-6

2: Weeks 4-6

DAY

Day 1

 

 

 

 

 

Day 2

Day 3

Day 4

 

Day 5

 

 

Day 1

Day 2

 

Day 3

Day 4

Day 5

Day 6

 

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

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

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 / 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

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

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 

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

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

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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