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Intermediate Workout #1
Thursday July 16, 2015
Be Sure to Begin Your Workout With a Warm Up
Set Your Timer: 30 seconds work, 5 seconds rest
4 Station Rotation: 3 Rounds, Alternating 2 Exercises per Station
- Station #1: Burpee Pushups, 3 Squats/3 Pulses
- Station #2: Dumbell Swings, Renegade Rows
- Station #3: Slider Hamstring Curls, Plank with Hip Dip
- Station #4: Lunge/Jump Squat, Skull Crusher
Burn Out: 4 Rounds, Alternating: Side Lunges, Pulsing Crunches
Always Remember to Cool Down at the End of Your Workout!
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Intermediate Workout #2
Thursday July 16, 2015
Be Sure to Begin Your Workout With a Warm Up
20 min AMRAP: Complete As Many Rounds As Possible in 20 Minutes
Each Round:
- Curtsey Lunges: 20 Reps, 10 per side
- Mountain Climbers: 20 reps, 10 per side
- Russian Twists: 20 reps, 10 per side
- Dynamic Plank: 20 reps, 10 per side
- Thrusters: 20 reps
- Rest for 1 minute
Burn Out: 60 seconds, Alternating Sets: 10 Bicycle Abs, 1 Sit Up
Always Remember to Cool Down at the End of Your Workout!
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Intermediate Workout #3
Thursday July 16, 2015
Be Sure to Begin Your Workout With a Warm Up
Set Your Timer: 30 seconds work, 5 seconds rest
5 Station Rotation: 3 Rounds, Alternating 2 Exercises per Station
- Station #1: 8 Mountain Climbers/2 Pushups, Forward Lunge/Press
- Station #2: Sumo Squat/Front Raise, Bacon Sizzle
- Station #3: Side Plank, 30 seconds per side
- Station #4: Pop Squats, Staggered Pushups
- Station #5: Bicep Curls, Cross Sit-Ups
Burn Out: 60 Seconds Man Makers
