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
EXERCISE
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