Intermediate

  • 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