Intermediate Workout Plan

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June 15, 2012 • 28,571 views

If you have some exercise experience, the intermediate plan is for you.

Frequency: 4-5 times per week

  • 1-2 Peak Fitness Workouts
  • 2 Strength Training Days
  • 1 Active Isolated Stretching combined with Strength Training <!--[endif]-->

Peak Fitness cardio

Here's a summary of what a typical interval routine might look like at the intermediate level:

  • Warm up for three minutes
  • Exercise as hard and fast as you can for 30 seconds. You should be gasping for breath and feel like you couldn't possibly go on another few seconds. It is better to use lower resistance and higher repetitions to increase your heart rate
  • Recover for 90 seconds, still moving, but at slower pace and decreased resistance
  • Repeat the high intensity exercise and recovery up to 7 more times, but at this stage you will likely only be doing 4-6. As you get fitter, just keep adding repetitions gradually until you're doing eight during your 20-minute session
  • Do 1-2 Peak Fitness workouts per week, using a recumbent bike, treadmill, elliptical or even swimming. Be careful to limit these to two per week as your body will need several days to recover if you are doing these correctly.

The day after Peak Fitness you may feel sore, so do some light stretching, drink plenty of water, sleep well and eat small healthy meals throughout the day to help your body recover.

Strength Training

  • Tempo: Slow, as follows: 3-second positive, 1-second isometric squeeze, 3-second negative – focus on contracting your muscle through the entire range of motion (not on moving from point A to point B)
  • Sets: 2 sets, first set 10-12 repetitions, focus on the last three reps
  • Second set, increase weight in the smallest increment possible, and lift until your muscles fail you and you can't lift anymore. This set should be 8-10 reps.
  • You can view the next advanced video for some ideas to use here, just scale back the intensity, weight and frequency for advanced version.