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Intermediate Home Program

By Myworkouts

Experience
Intermediate (2-3 years)
Time
33 minutes/day | 4 days/week | 4 weeks
Good for
Build Muscle, Gain Strength, Increase Stamina, Tone Body
Equipment
Bodyweight, Machine, Flat Bench, Medicine Ball
Statistics
Average Cardio Intensity
30%
Average Exertion
50%
Description


Glutes, Chest, Calves, Obliques

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Butt Lift (Bridge)
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Wide-Hands Pushup
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Single Leg Calf Raise
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Quads, Triceps, Glutes, Abs

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Sumo Squat (Bodyweight)
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Bench Dip
4 sets, 6 reps, (rest 60s)
Feet Elevated
Time between exercises: 60s
Tempo: 1/0/1/0
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Lateral Step-up
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Inchworm
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Glutes, Chest, Abs, Back (Lower)

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Butt Lift (Bridge)
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Pike Push Up on Floor
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Crunches
4 sets, 6 reps, (rest 60s)
Feet Elevated
Time between exercises: 60s
Tempo: 1/0/1/0
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Superman from Floor
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Hamstrings, Quads, Chest, Glutes, Obliques

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Medicine Ball Overhead Lunge
4 sets, 6 reps, (rest 60s)
You can use anything to use a resistance ex: bag, suitcase, etc
Time between exercises: 60s
Tempo: 1/0/1/0
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Push-up
4 sets, 6 reps, (rest 60s)
Narrower stance than regular push-up
Time between exercises: 60s
Tempo: 1/0/1/0
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Squat Thrusts
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Dead Bug
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Date Created: Fri Oct 15 2021 20:05:01 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 20:05:01 GMT+0000 (Coordinated Universal Time)

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