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
-
Body Weight Squat with Calf Raise
​(2-3 sets x 10-15 reps) - ​(2-3 sets x 10-15 reps)
- ​(2-3 sets x 10-15 reps each side)
- ​(2-3 sets x 10-15 reps)
- ​(2-3 sets x 10-15 reps)
- ​(2-3 sets x 10-15 reps total)
DAY 2
- ​(2-3 sets x 30-50 seconds)
- ​(2-3 sets x 30-50 seconds)
- ​(2-3 sets x 30-50 seconds)
- ​(2-3 sets x 10-15 reps)
- ​(2-3 sets x 30-50 seconds)
- ​(2-3 sets x 10-15 reps)
DAY 3
- ​(2-3 sets x 10-15 reps)
- ​(2-3 sets x 10-15 reps)
- ​(2-3 sets x 20 seconds each move)
- ​(2-3 sets x 10-15 reps)
- ​(2-3 sets x 10-15 reps)
- ​(2-3 sets x 10-15 reps)
DAY 4
- ​(2-3 sets x 30-50 seconds)
- ​(2-3 sets x 30-50 seconds)
- ​(2-3 sets x 30-50 seconds)
- ​(2-3 sets x 10-15 reps)
- ​(2-3 sets x 30-50 seconds)
- ​(2-3 sets x 10-15 reps)
-
BONUS!
​ (2-3 sets x 10-15 reps)
DAY 5
- ​(2-3 sets x 10-15 reps)
- ​(2-3 sets x 10-15 reps)
- ​(2-3 sets x 10-15 reps each side)
- ​(2-3 sets x 10-15 reps each side)
-
Seated Hip Adduction with 1-Second Pause
​(2-3 sets x 10-15 reps) -
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
- ​(2-3 sets x 10-15 reps each side)
- ​(2-3 sets x 10-15 reps)
- ​(2-3 sets x 10-15 reps each move)
- ​(2-3 sets x 10-15 reps)
- ​(2-3 sets x 10-15 reps)
- ​(2-3 sets x 10-15 reps)
-
BONUS!
​(2-3 sets x 10-15 reps)
Squat and Press
DAY 2
- ​(2-3 sets x 30-50 seconds)
-
Standing Side Bend with Weight
​(2-3 sets x 10-15 reps each side) - ​(2-3 sets x 30-50 seconds)
- ​(2-3 sets x 10-15 reps)
- ​(2-3 sets x 30-50 seconds)
- ​(2-3 sets x 30-50 seconds)
-
BONUS!
​(2-3 sets x 30-50 seconds)
Quarter Chair Dip
DAY 3
- ​(2-3 sets x 10-15 reps)
- ​(2-3 sets x 10-15 reps)
- ​(2-3 sets x 10-15 reps)
- ​(2-3 sets x 10-15 reps)
-
Dip Full Extension / Dip Modified
​(2-3 sets x 10-15 reps) -
Seated Back Extension with Isometric Hold
​(2-3 sets x 10-15 reps)
DAY 6
- ​(2-3 sets x 10-15 reps)
-
Standing Side Bend with Weight
​(2-3 sets x 10-15 reps each side) - ​(2-3 sets x 30-50 seconds)
- ​(2-3 sets x 10-15 reps)
- ​(2-3 sets x 30-50 seconds)
- ​(2-3 sets x 30-50 seconds)
REPEAT
Repeat Days 1–6 for Weeks 4, 5 & 6
DAY 5
- ​(2-3 sets x 10-15 reps)
- ​(2-3 sets x 10-15 reps)
- ​(2-3 sets x 10-15 reps each side)
- ​(2-3 sets x 10-15 reps)
- ​(2-3 sets x 10-15 reps)
- ​(2-3 sets x 10-15 reps each side)
DAY 4
- ​(2-3 sets x 30-50 seconds)
- ​(2-3 sets x 20-25 reps)
- ​(2-3 sets x 30-50 seconds)
- ​(2-3 sets x 10-15 reps)
- ​(2-3 sets x 10-15 reps)
- ​(2-3 sets x 30-50 seconds)
- ​(2-3 sets x 3-5 minutes minimum)