Intermediate Fitness Program
Download PDFLooking for a challenging exercise routine that will burn calories and tone your body? Look no further!
Set 1
|
Exercise |
Time |
|
|
Jump Squats
|
60 seconds |
|
|
Repeaters (fast)
|
30 seconds each side |
|
|
Standard Push-ups
|
30 seconds |
|
Football Stomp (with floor touch)
|
60 seconds |
Complete the entire circuit again!
After the circuit has been done twice take a 30 second break than complete set 2
Set 2
|
Exercise |
Time |
|
|
Backwards Stepping Lunges (with knee lift)
|
30 seconds each side |
|
|
Jumping Jacks
|
60 seconds each side |
|
|
Push-up and Twist
|
60 seconds alternating |
|
Jump Shot
|
30 seconds each side |
Complete the entire circuit again!
After the circuit has been done twice take a 30 second break than complete set 3
Set 3
|
Exercise |
Time |
|
|
Mixed Martial Arts (jab, cross, hook, combo with criss cross legs)
|
30 seconds each side |
|
|
Four Corner Ankle Jumps
|
30 seconds each side |
|
|
Striking Cobra/Downward Dog
|
60 seconds |
|
Floor Touch and Jump
|
60 seconds |
Complete the entire circuit again!
After the circuit has been done twice take a 30 second break than complete set 4
Set 4
|
Exercise |
Time |
|
|
Jackknives (hands on the floor)
|
60 seconds |
|
|
Hover on Toes (alternating leg lifts)
|
60 seconds alternating |
|
|
Bicycle Crunch
|
60 seconds alternating |
|
|
Reverse Crunch
|
60 seconds |
Complete the entire circuit again!
Congratulations you have finished the workout!
Make sure you cool-down by doing some light cardio for 5-10 minutes, such as walking, to bring your heart rate down and drink at least a cup of water.
