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Workout/Warm-up Category: Intermediate Level

Fast Track Intermediate Tabata #1

Equipment Yoga mat, block, stool, (1) 15lb dumbbell Time 18:39 Movements No jumping 20 sec work, 10 sec rest Plank touch hand to hip 4 sets Vertical snatch & squat thruster 4 sets each Reach for heels 4 sets Russian twist 4 sets Pushup 4 sets

Ab-Session Intermediate #3

Equipment Yoga mat, (2) 5lb dumbbells, small towel Time 27:25 Movements All 30 seconds Forearm plank hold Down dog, leg lift, knee to elbow Oblique knees in 3 sets Hands on dumbbells, hip lift, knees lift with biceps Side plank Copenhagen Leg raise 3 sets Sit up, reach dumbbells forward/side Dumbbell figure 8 Supported side …

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Ab-Session Intermediate #3

Equipment Yoga mat, (2) 5lb dumbbells, small towel Time 27:25 Exercises All 30 seconds Forearm plank with optional alternating leg lift Down dog leg lift, knee to elbow Oblique knees in 3 sets Hands on dumbbells, bridge, bicep, lift feet Side plank Copenhagen Leg raise 3 sets Sit up, dumbbell reaches Dumbbell figure 8 Side …

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600 Challenge (no Kettlebell)

Equipment Yoga mat, block, chair or stool, (2) 15lb dumbbells, step & 3 risers Time 41:39 Movements No jumping Front Squat Bent over row Alternating lateral lunge Suitcase deadlift Plank, alternating leg abduction Russian twist Reach for heels Press All moves 15 reps, 5 rounds

KettleX Fast Tracks Intermediate #1

Equipment Yoga mat, block, Medium KB Time 25:17 Movements Non-jumping option Swings with jump 15 or step together 16 (8 each leg) Pushup 10 Ab rotation: Bicycle, reverse crunch, leg raise 20 6 rounds

KettleX Intermediate Tabata #1

Equipment Yoga mat, block, (1) medium KB, (1) light KB, small towel, gliders Workout Time 38:26 Movements No jumping All moves are 20 sec work, 10 sec rest Swings 6 sets High pull 6 sets Press, alternating after each 20 sec 4 sets each Snatch, alternating after each 20 sec 4 sets each (*SEE KettleX …

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Fast Track Intermediate #2

Equipment Yoga mat, block, red band, chair or stool, light KB Workout Time 17:35 Movements Banded squat 15, set 2 add pulses 30, set 3 add squat with triple extension or squat jump 15 Side plank leg abduction 15 each 3 sets Single leg deadlift 10 each Pushup 10 3 sets

Fit & Fab Intermediate #6

Equipment Yoga mat, block, step & all risers, large towel, chair or stool, (2) 5lb dumbbells, (2) 15lb dumbbells Workout Time 41:10 Movements Non-impact option Single leg deadlift with anterior/lateral raise 15 each Bear, touch hand to other arm 15 each 2 sets Weighted bridge 20, 10+10 Side plank, shoulder abduction 15 each 2 sets …

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KettleX Intermediate 6 Rung Ladder

Equipment Yoga mat, chair or stool, (2) 15lb dumbbells, (1) medium or heavy KB, step Workout Time 40:36 Non-jumping option Single arm swing Squat or squat jump Single arm row Supine press Leg raise Russian twist Plank, alternating leg abduction The ladder will alternate between 26,22,18,14,10,6 and 6,10,14,18,22,26 reps. But on the single-side moves, the …

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FIt & Fab Intermediate #5

Equipment Yoga mat, small towel, (1) 5lb dumbbell, (2) 15lb dumbbells, step with 1 riser, stool or chair Workout Time 46:19 Movements No jumping Half kneeling bicep 10, tricep 10 set 2 ladder 5 – 1 Single leg dealift 12,15 Bird dog posterior fly 15 2 sets Hands on/off step, pushup 4,5,6 each Dumbbell touches …

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