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WELCOME TO THE INTERMEDIATE SERIES

If you’re working out 2-3 days a week at a moderate intensity, choose the Intermediate series.

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!

INTERMEDIATE WORKOUT SERIES 1: WEEKS 1–3

DAY 1

  1. Body Weight Squat with Calf Raise

    ​(2-3 sets x 10-15 reps)

  2. Wide Grip Incline Pushup

    ​(2-3 sets x 10-15 reps)

  3. Lateral Squat

    ​(2-3 sets x 10-15 reps each side)

  4. Seated Back Extension

    ​(2-3 sets x 10-15 reps)

  5. Sumo Squat

    ​(2-3 sets x 10-15 reps)

  6. Concentration Curl 21

    ​(2-3 sets x 10-15 reps total)

DAY 2

  1. Assisted Mountain Climber

    ​(2-3 sets x 30-50 seconds)

  2. Chair Plank

    ​(2-3 sets x 30-50 seconds)

  3. Static Runner

    ​(2-3 sets x 30-50 seconds)

  4. Seated In and Out

    ​(2-3 sets x 10-15 reps)

  5. Butt Kick

    ​(2-3 sets x 30-50 seconds)

  6. Torso Twist

    ​(2-3 sets x 10-15 reps)

DAY 3

  1. Incline Pushup

    ​(2-3 sets x 10-15 reps)

  2. Wall Triceps Press

    ​(2-3 sets x 10-15 reps)

  3. Renegade Book Curl

    ​(2-3 sets x 20 seconds each move)

  4. Side Raise Combo

    ​(2-3 sets x 10-15 reps)

  5. Dip

    ​(2-3 sets x 10-15 reps)

  6. Standing Rear Deltoid Row

    ​(2-3 sets x 10-15 reps)

DAY 4

  1. Wall Sprint

    ​(2-3 sets x 30-50 seconds)

  2. Chair Plank

    ​(2-3 sets x 30-50 seconds)

  3. Speed Squat

    ​(2-3 sets x 30-50 seconds)

  4. Seated In and Out

    ​(2-3 sets x 10-15 reps)

  5. Jumping Jack

    ​(2-3 sets x 30-50 seconds)

  6. Torso Twist

    ​(2-3 sets x 10-15 reps)

  7. BONUS!

      Chair Sit and Stand

​      (2-3 sets x 10-15 reps)

DAY 5

  1. Good Morning

    ​(2-3 sets x 10-15 reps)

  2. Body Weight Squat

    ​(2-3 sets x 10-15 reps)

  3. Lunge

    ​(2-3 sets x 10-15 reps each side)

  4. 4-Way Hip

    ​(2-3 sets x 10-15 reps each side)

  5. Seated Hip Adduction with 1-Second Pause

    ​(2-3 sets x 10-15 reps)

  6. Standing Hip Extension with Knee Raise

    ​(2-3 sets x 10-15 reps each side)

REPEAT

Repeat Days 1–5 for Weeks 1, 2 & 3

INTERMEDIATE WORKOUT SERIES 2: WEEKS 4–6

DAY 1

  1. Reverse Lunge

    ​(2-3 sets x 10-15 reps each side)

  2. Incline Pushup

    ​(2-3 sets x 10-15 reps)

  3. Renegade Book Curl

    ​(2-3 sets x 10-15 reps each move)

  4. Seated Hip Bridge

    ​(2-3 sets x 10-15 reps)

  5. Wall Triceps Press

    ​(2-3 sets x 10-15 reps)

  6. Seated Reverse Fly

    ​(2-3 sets x 10-15 reps)

  7. BONUS!
    Squat and Press

    ​(2-3 sets x 10-15 reps)

DAY 2

  1. High Knees

    ​(2-3 sets x 30-50 seconds)

  2. Standing Side Bend with Weight

    ​(2-3 sets x 10-15 reps each side)

  3. Ice Skaters (Basic)

    ​(2-3 sets x 30-50 seconds)

  4. Seated Bicycle Crunch

    ​(2-3 sets x 10-15 reps)

  5. Butt Kick

    ​(2-3 sets x 30-50 seconds)

  6. Chair Plank

    ​(2-3 sets x 30-50 seconds)

  7. BONUS!
    Quarter Chair Dip

    ​(2-3 sets x 30-50 seconds)

DAY 3

  1. 90-90

    ​(2-3 sets x 10-15 reps)

  2. Close Grip Incline Pushup

    ​(2-3 sets x 10-15 reps)

  3. Y-Raise with Weight

    ​(2-3 sets x 10-15 reps)

  4. Full Range Shoulder Circuit

    ​(2-3 sets x 10-15 reps)

  5. Dip Full Extension / Dip Modified

    ​(2-3 sets x 10-15 reps)

  6. Seated Back Extension with Isometric Hold

    ​(2-3 sets x 10-15 reps)

DAY 6

  1. Jump Squat

    ​(2-3 sets x 10-15 reps)

  2. Standing Side Bend with Weight

    ​(2-3 sets x 10-15 reps each side)

  3. Quick Feet

    ​(2-3 sets x 30-50 seconds)

  4. Seated Russian Twist

    ​(2-3 sets x 10-15 reps)

  5. Jumping Jack

    ​(2-3 sets x 30-50 seconds)

  6. Chair Plank

    ​(2-3 sets x 30-50 seconds)

REPEAT

Repeat Days 1–6 for Weeks 4, 5 & 6

DAY 5

  1. Leg Swing

    ​(2-3 sets x 10-15 reps)

  2. Straight Leg Dead Lift

    ​(2-3 sets x 10-15 reps)

  3. Split Squat

    ​(2-3 sets x 10-15 reps each side)

  4. Lateral Lunge

    ​(2-3 sets x 10-15 reps)

  5. Single Leg Hip Extension

    ​(2-3 sets x 10-15 reps)

  6. Reverse Lunge

    ​(2-3 sets x 10-15 reps each side)

DAY 4

  1. Assisted Mountain Climber

    ​(2-3 sets x 30-50 seconds)

  2. Seated Russian Twist

    ​(2-3 sets x 20-25 reps)

  3. Quick Feet

    ​(2-3 sets x 30-50 seconds)

  4. Assisted Half Burpee

    ​(2-3 sets x 10-15 reps)

  5. Seated Bicycle Crunch

    ​(2-3 sets x 10-15 reps)

  6. Chair Plank

    ​(2-3 sets x 30-50 seconds)

  7. Power Walk Around the Office

    ​(2-3 sets x 3-5 minutes minimum)
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