Intermediate Fitness Series (Day 3)


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 Aerobic Step-Ups Exercise

Aerobic Step-Ups

The aerobic step up is a beginner plyometric exercise that targets the quads and glutes.

Do this for 1 minute on each side
LEARN EXERCISE
Picture of a male doing Bosu Plank to Push-Up Exercise

Bosu Plank to Push-Up

The push up to plank on the Bosu is an intermediate core exercise. This exercise not only builds strength in the upper body but it also will help tone and tigthen your core. This exercise uses the Bosu to add an element of instability and increased difficulty.

Do 10 reps on each side
LEARN EXERCISE
Picture of a male doing Heel Kicks Exercise

Heel Kicks

The heel kicks are a beginner exercise that really targets the glutes. This exercise is an excellent way to build up and tone the buttocks.

Do 15 reps on each side
LEARN EXERCISE
Picture of a male doing Chest Raise Exercise

Chest Raise

The chest raise is a beginner exercise that helps strengthen the muscles in the buttocks, lower back and erector spinae with a very low risk of injury.

Do 15 reps
LEARN EXERCISE
Picture of a female doing Medicine Ball Crunch on Bosu Exercise

Medicine Ball Crunch on Bosu

The medicine ball crunch on the Bosu is a challenging intermediate core exercise that targets the abs.

Do 15 reps then rest for 30 seconds
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 Burpee Jumps on Aerobic Steps Exercise

Burpee Jumps on Aerobic Steps

The burpee jump on the aerobic steps is an intermediate conditioning exercise that targets the legs and shoulders.

Do 15 reps
LEARN EXERCISE
Picture of a female doing Reverse Lunge with Row Exercise

Reverse Lunge with Row

The reverse lunge with the high cable row is a beginner compound exercise. This exercise targets the quads, glutes, shoulders and arms.

Do 15 reps on each side
LEARN EXERCISE
Picture of a male doing Single Leg Knee-In Exercise

Single Leg Knee-In

The single leg knee-in is an intermediate core exercise. This exercise helps to improve abdominal stength and core stabilization.

Do 15 reps on each side
LEARN EXERCISE
Picture of a female doing Single Leg Glute Bridge on Medicine Ball Exercise

Single Leg Glute Bridge on Medicine Ball

The single leg glute bridge on the medicine ball is an intermediate lower body exercise. This is a great exercise that really isolates and targets the glutes and hamstrings.

Do 15 reps on each side
LEARN EXERCISE
Picture of a male doing Hollow Rocks Exercise

Hollow Rocks

The hollow rock is an intermediate core conditioning exercise that targets the abs and obliques.

Do 15 reps then rest for 30 seconds
LEARN EXERCISE