Intermediate Fitness Series (Day 2)


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 male doing Jumping Jacks Exercise

Jumping Jacks

Jumping jacks are an excellent low impact full body conditioning exercise.

Do this for 1 minute
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Picture of a female doing Stability Ball Dolphin on Bench Exercise

Stability Ball Dolphin on Bench

The stability ball dolphin is an intermediate lower body exercise that uses the bench to add an element of instability. This exercise trains both the buttocks and the lower back.

Do 15 reps
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Picture of a female doing Exercise Band Front Raise Exercise

Exercise Band Front Raise

This is a shoulder exercise that trains the front of the deltoids. This exercise uses the Theraband for constant resistance throughout the entire range of motion.

Do 15 reps
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Picture of a male doing Medicine Ball Trunk Twist Exercise

Medicine Ball Trunk Twist

The medicine ball trunk twist is a beginner core exercise. This is a great exercise that targets the entire midsection and is suitable for all fitness levels.

Do 15 reps on each side
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Picture of a male doing Medicine Ball Double Toe Taps Exercise

Medicine Ball Double Toe Taps

The medicine ball double toe tap is an intermediate core conditioning exercise that targets the abs and obliques.

Do 30 reps then rest for 30 seconds
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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 Bosu Burpee Shoulder Press Exercise

Bosu Burpee Shoulder Press

The Bosu burpee shoulder press is an intermediate full body exercise that targets the legs, shoulders and arms.

Do 15 reps
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Picture of a male doing Straight Arm Pull Down Exercise

Straight Arm Pull Down

The straght arm pull down is a beginner back exercise. This exercise is suitable for all fitness levels and really isolates the lats.

Do 15 reps
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Picture of a male doing Tricep Dips Exercise

Tricep Dips

The tricep dip is an excellent exercise that works the triceps using your own body weight in a very simple way.

Do 15 reps
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Picture of a male doing Full Sit-Ups Exercise

Full Sit-Ups

The full sit-up is an excellent core exercise and hits your abs from your sternum to your groin.

Do 15 reps
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Picture of a female doing Bosu Side Plank Hip Raises Exercise

Bosu Side Plank Hip Raises

The Bosu side plank hip raise is an intermediate core exercise. This is a challenging exercise that targets the obliques and requires core strength and stability in order to be done properly.

Do 15 reps on each side then rest for 30 seconds
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