Page 20 - F15 Intermediate Booklet English

INTERMEDIATE
WORKOUT
ONE

This workout builds on foundational moves
learned in BEGINNER with added resistance.
Using resistance bands challenges the body and
helps build lean muscle. Repetitions of each
exercise will be performed in a circuit style.
Once you have finished all 13 exercises, recover
for 60 seconds and start again with a goal of
completing 2-3 rounds total!

EQUIPMENT REQUIRED: RESISTANCE BANDS

+ Static Lunges with Bicep Curl (per side) 16x
+ Squats with Tricep Kickback 16x
+ Split Squats with Mid-Back Pull (per side) 16x
+ Squat to Shoulder Press 16x
+ Quadruped with Left Leg Extensions 16x
+ Quadruped with Right Leg Extensions 16x
+ Pushups 16x
+ Plank Step Outs 16x
+ Superman 16x
+ Side Planks (per side) 8x
+ Seated Reverse Crunches 16x
+ Inverted Bike 32x
+ Mountain Climbers 32x

Repeat
Rest 60 2-3 times
seconds for full
workout!

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