Chris Program Update


Intermediate Level of Difficulty (30 minute max. workout) (by feefee)

This program is a progression from your fist program. Aim is to strength full body but also gluets & core as a focus for back health.

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Exercise

Perform each exercise in this group one after another.

Picture of a female doing Hamstring Curl with Glute Bridge Exercise

Hamstring Curl with Glute Bridge

The hamstring curl with glute bridge is a beginner lower body exercise. This is a challenging exercise that targets the hamstrings and buttocks. This exercise is suitable for any fitness level.

Do 10-12 reps - Do this twice before moving on.
LEARN EXERCISE
Picture of a male doing Deadbugs Beginner Exercise

Deadbugs Beginner

The beginner deadbug is a beginner level core exercise that targets the upper and lower abs and is suitable for all fitness levels.

Do 20 reps on each side - Do this twice before moving on.
LEARN EXERCISE

Exercise

Perform each exercise in this group one after another.

Picture of a male doing Seated Leg Press Machine Exercise

Seated Leg Press Machine

The leg press machine helps you maintain proper form and body position while performing the exercise. This lower body exercise also enables you to use heavier weights without the use of a spotter.

Do 10-12 reps then rest for 30 seconds - Do this 3 times before moving on.
LEARN EXERCISE
Picture of a female doing Walkout Pylon Touch Exercise

Walkout Pylon Touch

The walkout pylon touch is a beginner level core exercise. This is an excellent warm-up exercise and is suitable for all fitness levels.

Do 5 reps then rest for 30 seconds - Do this 3 times before moving on.
LEARN EXERCISE
Picture of a male doing Dumbbell Deadlift Exercise

Dumbbell Deadlift

The dumbbell deadlift is a beginner lower body exercise that targets the glutes and hamstrings.

Do 10-12 reps then rest for 30 seconds - Do this 3 times before moving on.
LEARN EXERCISE
Picture of a male doing TRX Body Weight Row Exercise

TRX Body Weight Row

The TRX body weight row is a beginner upper body exercise. This is an excellent exercise that targets the back and arms and is suitable for any fitness level.

Do 10-12 reps then rest for 30 seconds - Do this 3 times before moving on.
LEARN EXERCISE
Picture of a male doing Stability Ball Roll Outs Exercise

Stability Ball Roll Outs

The stability ball roll-out is an intermediate core exercise that targets the abs and obliques.

Do 10 reps on each side - Do this 3 times before moving on.
LEARN EXERCISE