Page 35 - F15 Intermediate Booklet English

INTERMEDIATE
WORKOUT
FOUR

EQUIPMENT REQUIRED: DUMBBELLS, 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 14 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
+ Squat Side Outs Left
+ Lateral Shoulder Raise
+ Squat Side Outs Right
+ Plié Squats with Upright Row
+ Curtsey Lunges with Lateral Bicep Curl Left
+ Curtsey Lunges with Lateral Bicep Curl Right
+ Lateral Lunge to Knee Balances Left
+ Lateral Lunge to Knee Balances Right
+ Squat and Step Overs
+ Planks with Alternating Hip Drop
+ Table Top Tricep Pushups
+ Glute Bridges with Single Glute Work Left
+ Glute Bridges with Single Glute Work Right
+ Row Boat Core

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

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