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Workout/Warm-up Category: Intermediate Level

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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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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