Each workout consists of 4 exercises for each of the 3 levels; Beginner, Intermediate and Advanced. Beginner: For those returning to exercise post-injury or if you're not used to regular activity. Intermediate: For those currently exercising for approximately 2–3 hours per week. Advanced: For those currently exercising for approximately 3 hours + per week.
Intermediate Squat Shoulder Press
Dumbbells = 2 kg for women; 3 to 4 kg for men Targets your quads, hamstrings, glutes, core, lower back and shoulders. 60 seconds x 2 sets 1. Stand with feet shoulder-width apart, holding dumbbells by your shoulders. 2. Squat down, with your back straight, and push your glutes (bottom) back. 3. Stand up by pressing your feet into the floor before your legs are fully straight. 4. Press the dumbbells straight up, while trying to keep your arms in line with your ears.
Intermediate Box Press
Targets your chest, upper back, shoulders and core. 60 seconds × 2 sets or 20 reps each leg 1. Kneel on all fours with your hands shoulder-width apart and directly under your shoulders; knees on the floor. 2. Lower your chest towards the mat. 3. Push up and, as you come off the floor, lift one knee 6 inches (5cm) off the floor. Drop your chest to the floor and repeat with the other leg. 4. Alternate this movement with every push-up.
Intermediate Plank Jacks
Challenge your cardio with this exercise. It targets your core, shoulders and glutes. 60 seconds × 2 sets 1. Position yourself on your front in a push-up position with your body in a straight line from head to toe and your hands shoulder-width apart and directly underneath your shoulders, arms straight. You are supporting your weight on your hands and toes. 2. Jump your feet outwards so that they are outside the mat, if using one, or 12 inches (30cm) from the leg’s start position. 3. Now jump back to the centre and repeat.
Intermediate Reverse Lunge with Tricep kick back
Targets your quads, glutes, triceps and core. Front thigh, bottom, backs of arms and abs/core. 60 seconds x 2 sets 1. Stand upright with your hands by your sides, holding your dumbbells. 2. Take a step backwards, dropping your back knee to a few inches above the floor without touching the floor. 3. Keep your elbows squeezed into your sides. 4. Straighten the arms, pushing the dumbbells away from you. 5. Push off with your front foot to return to the start position. 6. Step back with the other leg and repeat the sequence.