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Here's the scoop...If you have already completed most of the beginner workouts and you're ready for a bit more of a challenge, then this workout is the natural next step. These exercises build off of the technique and strength you should have already established. For most women, starting with 10-20 pound dumbbells is just about right. Anything less than that, and it won't do anything. Anything more than that, and you could be contorting your body to force the exercise. As you feel more comfortable with the exercises, slowly increase your weight. You will also need a miniband.
Follow along with the video the first few times, and then you should be able to take it from there. Be sure to take the time to really learn the exercises, developing impeccable technique. Watching yourself in a mirror helps. |
This routine can be combined with another Intermediate Workout to add variety throughout your week.
Always perform a thorough Dynamic Warm-up before beginning, and finish with a Complete Cool Down of foam rolling and stretching when finished.
Treat each group of exercises (e.g. 1a-1f) as a circuit. Perform the circuit one time through, then return to the first exercise (1a) and repeat the circuit again. The first number listed indicates how many times you need to do the circuit (3 x 15 steps/way = three times through the whole circuit). The second number tells you how many reps of that exercise you need to perform (3 x 15 steps/way). Take breaks as needed, but definitely take a 1:00-2:00 break each time you finish the full circuit. Once the first circuit is fully completed, move on to the second circuit. I recommend performing this routine several times, adding another set or a couple more repetitions each time you do it.
Always perform a thorough Dynamic Warm-up before beginning, and finish with a Complete Cool Down of foam rolling and stretching when finished.
Treat each group of exercises (e.g. 1a-1f) as a circuit. Perform the circuit one time through, then return to the first exercise (1a) and repeat the circuit again. The first number listed indicates how many times you need to do the circuit (3 x 15 steps/way = three times through the whole circuit). The second number tells you how many reps of that exercise you need to perform (3 x 15 steps/way). Take breaks as needed, but definitely take a 1:00-2:00 break each time you finish the full circuit. Once the first circuit is fully completed, move on to the second circuit. I recommend performing this routine several times, adding another set or a couple more repetitions each time you do it.
The Exercises1a Miniband sidestepping 1b Miniband monster walks 1c Miniband bridges 1d Perfect plank 1e Side plank 1f Burpees 2a Split squats, 10-20#'s 2b Push-ups 2c Single leg bridges 2d Bent-over single arm rows, 10-20# 2e Lateral skater hops |
The Numbers2 x 15 steps/way 2 x 15 steps/way 2 x 15 2 x 0:30 2 x 0:20/side 2 x 8 2 x 8/side 2 x 8 2 x 12/side 2 x 8/side 2 x 8/side |
