Fitness for All Types (Continued)

INTERMEDIATE LEVEL

  • Go back to your moderately paced ten-to-fifteen minute walk. Again, if you find this to be too strenuous, try cutting back to eight minutes.
  • Two (2) sets of very light dumbbell military presses (12-15 repetitions)
  • Warm-up with 5 minutes of very light cardio (such as walking or riding a stationary bike)
  • Begin resistance training:

     

  • Warm up with 5 minutes of very light cardio
  • 5 minutes of moderate intensity cardio
  • Begin resistance training:
    • 1 set of box jumps (15 repetitions)
    • 1 set of Bulgarian split squats (10 repetitions on each leg)
    • 1 set of decline push-ups (20 repetitions)
    • 1 set of horizontal pull-ups (12-15 repetitions)
    • 1 set of alternating overhead dumbbell press on Swiss ball (12-15 repetitions)
  • 3 minutes of jumping rope
  • 15 seconds of sprinting
  • 2 minutes of walking
  • 15 seconds of sprinting
  • 2 minutes of walking
  • 3 minutes of jumping rope
  • 1 minute of walking
  • Repeat this cardio circuit a total of three times, resting for only thirty seconds after finishing the entire list of exercises each time. Do not rest in between individual exercises.
  • Begin abdominal training:
  • 2 sets of hanging leg raises (10-12 repetitions)
  • 2 sets of hanging knee raises (10-12 repetitions)
  • 1 set of bicycle crunches (20 repetitions)
  • 1 set of Swiss ball crunches (max reps)
  • Page: 1 | 2 | 3 | 4

    Last Modified Date: May 17, 2016

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