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Workout/Warm-up Category: Intermediate Level

Fast Track Intermediate #2

Equipment Mat, block, medium resistance band, chair or stool, light KB Time 17:35 Movements Non-jumping options 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

600 Challenge (No Kettlebells)

Equipment Mat, block, step with 2 risers, (2) 15lb dumbbells, chair or stool Time 41:39 Movements No jumping 15 reps for all moves Front squat Bent over supinated row Lateral lunge Suitcase deadlift Plank with abduction Russian twist Reach for heels Chest press 5 rounds

KettleX Intermediate Tabata #2

Equipment Mat, light KB, medium KB, chair or stool, step & 2 risers Time 54:05 Movements Non-jumping optionAll moves are 20 sec work, 10 sec rest Dead Swings 4 sets Press or push press alternating sides 4 sets each High Pull, catch, squat 4 sets Forearm plank, alternating knee touches 4 sets Laterals over stepper …

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Ab Session #6

Equipment Yoga mat, gliders, step with 2 risers, (1) 5lb dumbbell Time 39:34 Movements Glider hip abduction, knee to elbow 10Side plank with clam 15 eachHeels touch stepper & floor 153 sets Plank, alternating toe touch down from step 12 eachReverse crunch with scissors 6Russian twist 153 sets Side plank, elbow to knee 12 eachReach …

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Fit & Fab Intermediate #8

Equipment Mat, chair or stool, (2) 15lb dumbbells, (2) 5lb dumbbells, gliders, block, small towel, step with 2 or 3 risers Time 44:57 Movements Non-jumping options Prone alternating arms ‘T’ to hip 10 each Gliders negative hamstring 12 Reverse plank touch hand to opposite shin 10 each 2 sets Single leg heel touch down from …

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KettleX Intermediate Full Swing

Equipment Yoga mat, medium KB Time 24:25 Movements No jumping Ladder drills alternating between 5, 10,15,20 reps & 20,15,10,5 reps Double arm swingsSingle arm swingsDead swingsSwing changing hands every 2 repsStanding knee to elbow between sets 15 each

Fit & Fab Intermediate #7

Equipment Mat, block, (2) 5lb dumbbells, step with 2 risers, medium resistance band Time 48:26 Movements Option for non-jumping Bear walk out & back 6 Split stance pulse, lateral raise 10 each Side plank, vertical snatch 12 each 3 sets Band hip abduction 30 each Squat 15 Leg kick back 12 each 3 sets Burpee, …

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Ab Session #5

Equipment Mat, (2) 5lb dumbbells Time 27:25 Movements Hip tuck 10 Alternating ankle reach 10 each Side lying Copenhagen 10 each 2 sets Knee hug, extend 10 Sit up, reach dumbbells 10 Dumbbell figure 8 15 2 sets Alternating side reaches with feet up 10 each Seated pulses 15 count Plank, knee to forearm 10 …

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KettleX 700 Challenge

Equipment Yoga mat, block, chair, (1) light KB, (1) medium weight KB, Time 40:45 Movements Non-jumping option Deadlift 20 Trunk tilts 10 each Squat or squat jump 10 Leg raise 15 Pushup 15 KB pass, straight leg back 10 each Torso circles 12-15 each Single arm row 10 each 5 rounds

KettleX Fast Track Intermediate #3

Equipment (1) Light & (1) medium KB, block, medium resistance band, gliders Time 15:15 Movements Non-jumping option Single leg deadlift with row 10 each Band above knees, hip abduction 25 each Swing with jump 15 or alternating step in/out 8 each side Plank with glider knees in 15 2 rounds