If your stamina has increased, or you work out frequently, you may be ready for an intermediate activity level. If this is too difficult, consider the beginner level workout, or if it is too easy, take on the advanced workout. For the exercises that have to be done on the floor, we suggest looking into a quality yoga mat. Modify the plan when necessary, create your own similar workout or take a look at other exercise articles for ideas on how to stay motivated and moving!
Perfect For Those:
- Looking for an effective exercise plan that incorporates both cardiovascular and strength training.
- Who would like to work out more than 4 days per week.
- Looking to move past basic movements and incorporate more upper and lower body exercises into their workout regimen.
- Who are familiar and comfortable using dumbbells, barbells and cables as a way to perform strength training exercises.
- Longing for workouts that are quick and effective and can be easily built upon as cardiovascular and/or strength increases.
- Who have access to a greater variety of exercise equipment, such as a gym.
- Looking to improve overall health and wellness through exercise.
Frequency: Each can be performed twice a week, however not back to back.
(For example: Lower body on Monday, upper body on Tuesday, cardio on Wednesday, repeat and rest.)
(For example: Lower body on Monday, upper body on Tuesday, cardio on Wednesday, repeat and rest.)
Warm Up: Before each day of exercise, walk on a treadmill at a slight incline for 10 minutes. (Treadmill can be replaced with your choice of other zero impact cardio.)
Lower Body (Day 1 & 4)
Warm Up: walk on treadmill at a slight incline for 10 min (Treadmill can be replaced with your choice of other zero impact cardio).
Work Out
| Squat | 3 sets, 8-10 reps |
| Leg Extensions | 3 sets, 8-10 reps |
| Dumbbell Stiff Legged Deadlift | 3 sets, 10-12 reps each |
| Box Step Ups with Dumbbells | 3 sets, 10 Reps |
| Walking Lunges | 2 sets, 15-20 lunges |
Upper Body (Day 2 & 5)
Work Out
| Dumbbell Press At A 45-Degree Incline | 3 sets, 8-10 reps |
| Barbell Row | 3 sets, 8-10 reps |
| Dumbbell Lateral Raise | 3 sets, 8-10 reps |
| Wide Grip Cable Pulldown | 3 sets, 8-10 reps |
| Dumbbell Hammer Curl | 3 sets, 8-10 reps |
| Dumbbell Triceps Extension | 3 sets, 8-10 reps |
Cardio – HIIT (Day 3 & 6)
Workout On A Treadmill As Follows (In Minutes):
- 0-5: Warm up (0 incline)
- 5-20: Walk (5-10 incline)
- 20-21: Sprint (0 incline)
- 21-22: Recover (0 incline)
- 22-23: Sprint (0 incline)
- 23-24: Recover (0 incline)
- 24-25: Sprint
- 25-26: Recover
- 26-27: Sprint
- 27-28: Recover
- 28-29: Sprint
- 29-30: Recover
- 30-35: Cool down walk
This should be done 2 times a week, but you may want to add in steady state cardio on 2-3 additional days.
Rest (Day 7)
Take off a day to allow your body to fully recover before starting off a new week.
