Intermediate Level

Equipment Mat, (2)5lb & (2)15lb dumbbells, step with all risers, large towel Workout Time 39:42 Movements No jumping All moves are 20 sec work, 10 sec rest Bird dog with posterior fly 4 sets each side Pass dumbbell under knees 4 sets Bridge 4 sets Forearm side plank hip lifts 4 sets each side Reach […]

Equipment Mat, step with all risers, (2)5lb dumbbells, (2)15lb dumbbells, block Time 33:29 Movements No jumping Single leg deadlift 15 each Forearm plank, reach for stepper 15 each Supine, pass block 8 each 3 sets Knee touch to step 15 each Copenhagen plank 20 sec each Pushup 10 3 sets Single arm horizontal row 12

Equipment Mat, medium weight KB, chair or stool, (2) 5lb dumbbells Time 38:51 Movements No jumping All moves are 20 sec work, 10 sec rest Goblet squat 5 sets Press or push press alternating 4 sets each Swings 5 sets Seated twist with punches 5 sets Plank row to down dog reach alternating 4 sets

Equipment Mat, (2)15lb dumbbells, (1)15lb KB, (2)5lb dumbbells, step with all risers Time 49:50 Movements Non-jumping options Heels elevated goblet squat 8 Stepper heel touch 15 each Burpee, release hands 15 3 sets Split stance with vertical snatch 10 each Forearm plank hip lift 15, hold leg up 5 sec each Toe touch to floor

Equipment Mat, step with 2 risers, glider (1) 5lb dumbbell, block Time 32:00 Movements Bear, touch alternating knee 10 each Glider slider 15 Single arm pullover with leg raise 15 each 2 sets Bear thread-through 8 each Forearm plank, touch sides of block 10 each Leg & hip raise 10 2 sets Copenhagen side plank

Equipment Mat, block, step with risers, (2)15lb & (2)5lb dumbbells Time 57:58 Movements No jumping Alternating ladder from 20,18,16,14,12,10,8,6 & 6,8,10,12,14,16,18,20 Squat (add jump for added challenge!) Deadlift Plank, knee to elbow Standing figure 8 Step up (add jump or hold lighter dumbbells for added challenge!) Reciprocal row Seated alternating reaches Scissors

Equipment Mat, chair, (1) glider, (1) 15lb dumbbell, (2) 5lb dumbbells Time 27:44 Movements Low scissors 30 Glider reach with arm rotation 10 each Half kneeling chop up 10 each 2 sets Dumbbell reach with alternating knee in 10 each Leaning back, alternating open arms 10 each Feet under & over chair 10 2 sets

Equipment Mat, block, step with all risers, medium band, (1) 15lb dumbbell Time 54:42 Movements No jumping Squat with banded knees  20 Kickback with banded knees 20 each Side Plank hold 40 sec 3 sets Straddle step 12 each Bulgarian split lunge 15 each Fast feet 20 sec 3 sets Lateral lunge 15 each Supine

Equipment Mat, step with risers, large towel, (2) 5lb dumbbells, light KB, medium KB, chair Time 28:01 Movements Posterior fly 2, row ladder 2-12 Good morning 15 Prone T arm sweeps 20 2 sets Single arm supinated row 15 each Thoracic extensions 15 Goal-post pivot & bring together 15 each 2 sets

Equipment Mat, chair, (2) 5lb dumbbells, (1) 15lb dumbbell, medium KB, block Time 21:41 Movements Bird dog with posterior fly 15 each Good morning 15 Single arm row 15 each 2 sets Single arm suitcase deadlift 10 each Bent over supinated posterior fly 15 Swing 15 2 sets