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Workout/Warm-up Category: Intermediate Level

500 Challenge (no Kettlebells)

Equipment Yoga mat, block, (2) 15lb dumbbells, small towel, gliders Workout Time 37:43 Movements Non-jumping option Half kneeling bicep & press 10 each Plank row 10 each Split stance jump or triple extension 10 each Side plank leg lift 10 each Glider knees in 10 Deadlift 10 5 rounds

Fit & Fab Intermediate #4

Equipment Yoga mat, block, gliders, step with all risers, small towel, (2) 15lb dumbbells Workout Time 52:21 Movements Prone T & reach to legs 15 Gliders hamstring curl 10 Crawl to pushup 7 (one set of this) 2 sets Single leg deadlift with foot on wall or stepper 10 each Single arm squat, thruster 10 …

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KettleX Intermediate #4

Equipment Yoga mat, block, small towel, 15lb KB, (1) 5lb dumbbell, stool or chair, (1) glider, red band, step with 1-2 risers, (1) 20-25lb KB Workout Time 45:32 Movements No jumping Kneeling bicep 10 Kneeling tricep press 10 Lateral step up 10 each 2 sets Tripod stance, posterior fly 10 each Single arm row 10 …

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KettleX Intermediate #3

Equipment Yoga mat, block, chair, small towel, (1) light KB, (1) heavier KB, step with 2 risers Workout Time 50:03 Movements Non-jumping option Forearm plank, touch step 12 each Dead bug 12 each 2 sets Lighter KB single leg deadlift with row 12 each Kneeling single arm press 12 each Pull over 12 2 sets …

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Fit & Fab Intermediate #3

Equipment Yoga mat, block, (1) 5lb dumbbell, (1) 15lb dumbbell, step with risers, large towel Workout Time 46:13 Movements No jumping Bird dog with posterior fly 10 each Bridge on step, chest fly 10 each Standing horizontal chops 3 sets Clean & press 15lb 10 Row 10 Split stance 10 other side Pushups 3 sets …

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Fast Track Intermediate #2

Equipment Yoga mat, block, red band, light KB, chair or stool Workout Time 17:35 Movements Non-jumping option Banded knee squats 15 Forearm side plank leg lift 15 each Banded knee squat 15, pulse 30 Forearm side plank leg lift 15 each Banded knee squat 15, pulse 30, jump squat or squat 15 Forearm side plank …

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KettleX Intermediate #2

Equipment Yoga mat, block, (1) 5lb dumbbell, light KB, step with 2 risers Workout Time 37:57 Movements Bridge with single arm internal/external rotation 8 each Plank hold with one hand lifted 20 sec each Good morning 20 2 sets Press, Bulgarian split lunge, row 10 reps each move, each side 3 sets Leg raise with …

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Ab-Session Intermediate #2

Equipment Yoga mat, block Workout Time 29:31 Movements All 30 seconds Dead bug with block Touch hands under legs Forearm Plank 3 sets Knee-in crunch Reach for laces Scissor legs down 3 sets Plank, knee to elbows Side plank hold Reach for heels 3 sets

600 Challenge

Equipment Yoga mat, block, gliders, 1 light & 1 heavy KB Workout Time 36:47 Movements Non-jumping option 20 reps for all 5 rounds Squat jump touch hand to block Split stance with thruster Lateral lunge with bicep curl Glider knees in Russian Twist Heavy KB double arm Swings

Ab-Session Intermediate #1

Equipment Yoga mat, block, gliders, step with 2-3 risers Workout Time 26:50 Movements Non-jumping option 30 sec for all Straight arm plank Down dog, touch shin Russian Twist 3 sets Forearm glider slider Step with 2-3 risers, burpee, hands off Elbow to knee 3 sets Bicycle Forearm side plank, elbow to knee Down dog, knee …

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