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Intermediate Exercise Program
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Looking 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.



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