- Core conditioning
- Increased lean muscle & strength
- Advanced kettlebell & bodyweight training
Please select one of the Intermediate Programs below
and
Click on the exercise name to view the exercise video
Month 1
Click here to download a pdf of Intermediate Month 1
| Dynamic Warm-up on BOSU | |
| Squat |
10 |
| Squat Rotate & Press |
10 |
| Alt Lunge & Press |
10 |
| Overhead Squats |
10 |
| Push ups BOSU & ball |
10 |
| Alt Push ups w_ ball |
10 |
| Dynamic Stretch |
Focussing – calves/hipflexors/adductors/glutes/hamstrings/pecs |
| Balance |
Sets |
Reps |
| S/L KB Deadlifts |
2 |
10 |
| Ski Jumps with Glute extension |
2 |
10 |
| Explosive Calve raises |
2 |
10 |
| S/L Squat with Ball |
2 |
10 |
| S/L stands on Bosu |
2 |
10 |
| Circuit x 2 | |
| Turkish Get Ups |
10 |
| Jump Lunges |
20 |
| KB Swings |
20 |
| Jump Squats |
20 |
| KB Snatches |
20 |
| Burpee Push Ups |
20 |
| Exercise – DAY 1 |
Sets |
Reps |
Exercise – DAY 2 |
Sets |
Reps |
| S/L Squat on Bosu |
3 |
10 |
2KB alt S/L Deadlifts |
3 |
10 |
| Alt S/L Squat on Bosu |
3 |
10 |
2KB alt Lunges |
3 |
10 |
| S/A Press on Ball |
3 |
10 |
2KB Squats on Bosu |
3 |
10 |
| Alt Rolls & Side planks on Ball |
3 |
10 |
2 KB Chest Press on Ball |
3 |
10 |
| Side Plank Snatches |
3 |
10 |
2 KB bent over Rows |
3 |
10 |
| Plank Ball & Bosu |
3 |
30s |
2 KB Shoulder Press on Ball |
3 |
10 |
Month 2
Click here to download a pdf of Intermediate Month 2
| Dynamic Warm-up on BOSU | |
| Squat |
10 |
| Rotate |
10 |
| Squat & Swing |
10 |
| Squat & Rotate |
10 |
| Squat & Press |
10 |
| BOSU Push up & Rot |
10 |
| BOSU Push up touch & ext |
10 |
| BOSU Push up |
10 |
| Dynamic Stretch |
Focussing – calves/peroneals/hipflexors/adductors/glutes/hamstrings/quads/lower back/pecs |
| Balance |
Sets |
Reps |
| S/L Squat pick up & row |
2 |
10 |
| S/L Woodchop with press |
2 |
10 |
| S/L S/A Clean & Press |
2 |
10 |
| Windmill |
2 |
10 |
| Exercise – DAY 1 |
Sets |
Reps |
Exercise – DAY 2 |
Sets |
Reps |
| S/L 2KB Deadlifts |
3 |
10 |
S/A Chest Press on side Bosu |
3 |
10 |
| Static 2KB Lunges on Bosu |
3 |
10 |
2KB Chest Press bal Bosu |
3 |
10 |
| 2KB Stand Up’s on Bosu |
3 |
10 |
Push ups Ball & Bosu |
3 |
10 |
| Isometric Squat holds |
3 |
10 |
Push ups Bosu & med ball |
3 |
10 |
| Plank with rows on Ball |
3 |
10 |
Rotation Press |
3 |
10 |
| S/A S/L rows on Bosu |
3 |
10 |
S/A S/L Shoulder Press on ball |
3 |
10 |
Month 3
Click here to download a pdf of Intermediate Month 3
| Dynamic Warm-up | |
| S/L Squat |
10 |
| S/L Rotate |
10 |
| S/L Squat & Swing |
10 |
| S/L Squat & Rotate |
10 |
| S/L Squat & Press |
10 |
| Med ball Push up |
10 |
| Med ball Knees in |
10 |
| Med ball Push up & rotate |
10 |
| Dynamic Stretch |
Focussing – calves/hipflexors/adductors/glutes/hamstrings/quads/lower back/pecs |
| Kettlebells |
Sets |
Reps |
| 2KB Swings |
2 |
20 |
| 2KB Alt Clean |
2 |
20 |
| 2KB Squat & Press |
2 |
10 |
| 2KB Snatches |
2 |
10 |
| Exercise – DAY 1 |
Sets |
Reps |
Exercise – DAY 2 |
Sets |
Reps |
| Lunge, rotate & press |
3 |
10 |
Rotate on ball with press |
3 |
10 |
| Surfer Get up with squat press |
3 |
10 |
Push up, knee o/u & rot press |
3 |
10 |
| Clean, step, squat & press |
3 |
10 |
TGU pos with chest press |
3 |
10 |
| Overhead Swing & squat |
3 |
10 |
S/A push ups |
3 |
10 |
| Jump Squats |
3 |
10 |
Plank jump & push up bosu |
3 |
10 |