Page 34 - F15 Intermediate Booklet English

INTERMEDIATE
WORKOUT
THREE

EQUIPMENT REQUIRED: DUMBBELLS, STEP
OR CHAIR, RESISTANCE BANDS

This workout builds on the INTERMEDIATE 1
workouts by adding weight resistance and muscle group
isolation. Using weights challenges the body, helps to
build lean muscle and causes the body to move in
different ways. Repetitions of each exercise will be
performed before moving on to the next exercise.

Once you have finished all 10 exercises,
recover for 60 seconds and start again with a
goal of completing between 2-3 rounds total!

16x 2-3 60 MOVE ON
TO NEXT
each second EXERCISE
exercise rounds recovery
+ Lunge to Step Up and Bicep Curls Left
+ Lunge to Step Up and Bicep Curls Right
+ Reverse Lunge to Tricep Kickbacks Left
+ Reverse Lunge to Tricep Kickbacks Right
+ Split Squats with Mid-Back Row Left
+ Split Squats with Mid-Back Row Right
+ Squat to Single Arm Overhead Presses Left
+ Squat to Single Arm Overhead Presses Right F.I.T. TIP
+ Renegade Rows
Choose dumbbells that allow you
+ Weighted Reverse Crunches to complete the exercises, but feel
fatigued at the end of each set before
your rest. If you are not able to
complete 2-3 rounds of each exercise
Repeat due to fatigue, you need lighter weights.
Rest 60 2-3 times If the exercises seem too easy at the
seconds for full end of 2-3 rounds, invest in heavier
workout! weights to challenge
yourself.

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