Fitness Plan - Pre-Workout
Fitness Plan - Pre-Workout
Fitness Plan - Pre-Workout
Fitness Plan - Beginner
Fitness Plan - Beginner
Fitness Plan - Beginner
Fitness Plan - Intermediate
Fitness Plan - Intermediate
Fitness Plan - Intermediate
Fitness Plan - Advanced
Fitness Plan - Advanced
Fitness Plan - Advanced
Fitness Plan - Post-Workout
Fitness Plan - Post-Workout
Fitness Plan - Post-Workout

Intermediate workout plan


Use this weekly plan as a guide and check out the routine you should ideally be performing on a particular day:

Monday

Monday - HIIT

Tuesday

Tuesday - Rest

Wednesday

Wednesday - Strength

Thursday

Thursday - Functional Training

Friday

Friday - Rest

Saturday

Saturday - Strength

Sunday

Sunday - Functional Training

Monday — HIIT (18 to 25 minutes)

Choose one of the two options:

  • HIIT on elliptical
    HIIT on elliptical
  • HIIT on recumbent bike
    HIIT on recumbent bike

Tuesday — Rest/Sauna/Meditation

Wednesday — Strength Training Day 1

Perform two sets of these exercises, with 10- 15 reps each set:

  • Regular pushup/Kneeling pushup
    Regular pushup/Kneeling pushup
  • Alternate chest fly with resistance band
    Alternate chest fly with resistance band
  • Situp with medicine ball
    Situp with medicine ball
  • Bicep curls
    Bicep curls
  • Barbell squat
    Barbell squat

Thursday — Functional Training (Yoga)

Repeat the sequence three times, providing 30 seconds for each pose.

  • Warrior pose
    Warrior pose
  • Foundation squat
    Foundation squat
  • Child’s pose
    Child’s pose
  • Upward facing dog
    Upward facing dog
  • Forward fold
    Forward fold
  • Cat-Cow
    Cat-Cow
  • Tree pose
    Tree pose

Friday — Rest/Sauna/Meditation

Saturday — Strength Training Day 2 (25 to 30 minutes)

Perform two sets of these exercises, with 10 to 15 reps each set:

  • V-Ups
    V-Ups
  • Squats
    Squats
  • Lunges
    Lunges
  • Planks
    Planks (1 minute)
  • Pallof Press
    Pallof Press
  • Horizontal chest press with resistance bands
    Horizontal chest press with resistance bands
  • Overhead triceps extension with resistance band
    Overhead triceps extension with resistance bands
  • Barbell raises
    Barbell raises

Sunday — 15-minute walk