Moving on from the Women's Beginner Program, we have the intermediate program. It follows the same structure as the beginner program - 6 weeks of training with 3 full body sessions per week. However, we will now be doing little bodyweight exercise and will spend most time on free weight exercises as will help to bring about the most benefit in terms of strength, fat loss, stability and so much more. Once again, the program can be split into 2 phases - the first 3 weeks is about learning the free weight exercises with a focus on dumbbell exercises. Dumbbell exercises are fantastic tools for not just improving strength but , they will also cause you to improve stability through movement. The second phase will begin to ramp the intensity up a notch and will be focused more on barbell exercises in order to build pure strength. There is also still a specific emphasis on developing the legs, glutes and abdominals. Once this 6 week program has been completed, you are then ready to move onto the Women's Advanced program which will continue to push you and force your body to make optimal changes.