Intermediate Fitness Series (Day 1)


Intermediate Level of Difficulty (60+ minute workout)

This program consists of multiple full body work-outs that combine strength training circuits and intense cardio intervals. This program is designed for individuals looking to shed excess body fat and improve overall conditioning.

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WORKOUT SERIES

This workout is part of a "multi-day" training program. You can divide up the days to fit your schedule, however; we recommend that you take a full day of rest to let your body recover between workouts. For example: If you are doing a 3 day workout program, you may choose to workout (Monday - Day 1), (Wednesday - Day 2), (Friday - Day 3).

Day 1 Day 2 Day 3

Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Repeat this circuit 3 times.

Picture of a female doing Cross Overs on Steps Exercise

Cross Overs on Steps

The cross over on the aerobic step is a beginner level conditioning exercise that targets the lower body.

Do this for 1 minute on each side
LEARN EXERCISE
Picture of a female doing Kettlebell Deadlift Exercise

Kettlebell Deadlift

The kettlebell deadlift is a beginner level compound exercise. This exercise targets the glutes, hamstrings and core and is suitable for all fitness levels.

Do 10 reps
LEARN EXERCISE
Picture of a female doing Back Extension with Twist Exercise

Back Extension with Twist

The back extension with a twist is a beginner core exercise. This exercise targets the lower back and obliques and is suitable for any fitness level.

Do 10 reps on each side
LEARN EXERCISE
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 15 reps
LEARN EXERCISE
Picture of a male doing Butterfly Sit-ups Exercise

Butterfly Sit-ups

The butterfly sit-up is a beginner level core conditioning exercise that targets the abs.

Do 15 reps then rest for 1 minute
LEARN EXERCISE

Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Repeat this circuit 3 times.

Picture of a female doing High Box Step-Up Exercise

High Box Step-Up

The high box step-up is a challenging lower body exercise that targets the quads, glutes and hamstrings.

Do 10 reps on each side
LEARN EXERCISE
Picture of a female doing Seated Lat Pull Down Exercise

Seated Lat Pull Down

The seated lat pull down is an isolation exercise that trains the muscles in the mid back.

Do 15 reps
LEARN EXERCISE
Picture of a male doing Cable Trunk Twist Exercise

Cable Trunk Twist

The cable trunk twist is an intermediate core exercise. This exercise isolates the trunk and really works the obliques.

Do 15 reps on each side
LEARN EXERCISE
Picture of a female doing Frog Kicks Exercise

Frog Kicks

The frog kick on the bench is an intermediate lower body exercise. This exercise works the muscles of the inner thighs and buttocks and is an excellent toning and shaping tool for the backside.

Do 15 reps
LEARN EXERCISE
Picture of a female doing Alternating Crunch-Up Exercise

Alternating Crunch-Up

The alternating crunch-up is a beginner core exercise that targets the abs.

Do 15 reps on each side then rest for 1 minute
LEARN EXERCISE