By Alex Meyers
Intermediate (2-3 years) | |
42 minutes/day | 3 days/week | 6 weeks | |
Athletic Performance, Gain Strength, Increase Stamina | |
Show More |
Average Exertion | Average Cardio Intensity |
Description |
Day 1: Day 1 | Day 2: Rest | Day 3: Day 3 | Day 4: Rest | Day 5: Day 5 | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 3 rounds Rest 60s between rounds | ||||
1A.Bodyweight Lunge See Exercise Notes | 3 rounds | 10 reps | 0s | |
1B.Bodyweight Lunge See Exercise Notes | 3 rounds | 10 reps | 0s | |
1C.Sit Up | 3 rounds | 10 reps | 60s | |
Circuit #2 - 3 rounds Rest 60s between rounds | ||||
2A.Push-up | 3 rounds | 10 reps | 0s | |
2B.Floor I Raise | 3 rounds | 10 reps | 60s | |
Circuit #3 - 3 rounds Rest 60s between rounds | ||||
3A.Glute Raise to Clam | 3 rounds | 10 reps | 0s | |
3B.Dead Bug | 3 rounds | 10 reps | 60s | |
Circuit #4 - 3 rounds Rest 60s between rounds | ||||
4A.Mountain Climber | 3 rounds | 30 - 45s | 0s | |
4B.Plank | 3 rounds | 30 - 45s | 60s |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 3 rounds Rest 60s between rounds | ||||
1A.Single Leg Romanian Deadlift (with Bodyweight) See Exercise Notes | 3 rounds | 10 reps | 0s | |
1B.Single Leg Romanian Deadlift (with Bodyweight) See Exercise Notes | 3 rounds | 10 reps | 0s | |
1C.Toe Touchers | 3 rounds | 10 reps | 60s | |
Circuit #2 - 3 rounds Rest 60s between rounds | ||||
2A.Scapula Push-Ups | 3 rounds | 10 reps | 0s | |
2B.Floor T Raise | 3 rounds | 10 reps | 60s | |
Circuit #3 - 3 rounds Rest 60s between rounds | ||||
3A.Bodyweight Squat | 3 rounds | 10 reps | 0s | |
3B.Russian Twist Taps | 3 rounds | 10 reps | 60s | |
Circuit #4 - 3 rounds Rest 60s between rounds | ||||
4A.Lateral burpee | 3 rounds | 10 reps | 0s | |
4B.Sprinter Sit up | 3 rounds | 10 reps | 60s |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 3 rounds Rest 60s between rounds | ||||
1A.Bodyweight Split Squat See Exercise Notes | 3 rounds | 10 reps | 0s | |
1B.Bodyweight Split Squat See Exercise Notes | 3 rounds | 10 reps | 0s | |
1C.Shoulder Tap | 3 rounds | 10 reps | 60s | |
Circuit #2 - 3 rounds Rest 60s between rounds | ||||
2A.Pike Push Up on Floor | 3 rounds | 10 reps | 0s | |
2B.Floor Y Raise | 3 rounds | 10 reps | 60s | |
Circuit #3 - 3 rounds Rest 60s between rounds | ||||
3A.Glute Kickback See Exercise Notes | 3 rounds | 10 reps | 0s | |
3B.Lying Twist | 3 rounds | 10 reps | 60s | |
Circuit #4 - 3 rounds Rest 60s between rounds | ||||
4A.Bear Crawl | 3 rounds | 10 reps | 0s | |
4B.Plank Walk | 3 rounds | 10 reps | 60s |
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