Intermediate Workout #3
Intermediate Series
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18m
1. High Plank Alt. Shoulder Flexion x 1min
2. Kneeling Figure 8 x 1min
3. Lateral Lunge w/Row x10ea
4. (SS) Alt. Bicep Curl x 30secs ea
5. Super Skaters x 1min
6. Single Leg Balance Egg Beaters x 1min ea
7. DB Crunch x20
8. SL Crossed Knee Bridges x 15ea
9. Recline Bicycles x 1min
10. ISO Cobra x 1min
Up Next in Intermediate Series
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Intermediate Workout #4
1. High Plank Alt. Backstroke (w/hips) x 1min
2. SL Kneeling Ditch Diggers x10 ea
3. Anterior Lunge w/Bicep Curl x10ea
4. (SS) Alternating Anterior/Lateral Shoulder Raises x 12 ea side
5. Transverse Jump Squats x 24
6. SLB Balance Calf Raises x 45sec
7. Shoulder Flexion w/DB Crunch x20
8. SL Knee... -
Intermediate Workout #5
1. High Plank Hip Rotations x1 min
2. Alternating Pendulum Swing x 20
3. Alternating Lunge to Squat x 20
4. (SS) Single Arm Rear Delt. Row x 10ea
5. Jump Squat w/Core Rotation x 24
6. Single Leg Balance Dynamic Airplane x 10 ea
7. Supine Alternating Leg Lower x 1 min
8. "Straight Leg" Bridges x ... -
Intermediate Workout #6
1. High Plank Wide March x 1min
2. Alternating (SS) Pendulum Swing x 1 min
3. (SS) Squat x 12 ea
4. (SS) "Y" x 10 ea
5. Drop Squat + High Knees x 20
6. SLB Runner x 30 sec ea
7. DB Shoulder Flexion Double Crunch x 20
8. SL "Straight Leg Up" Bridges x 15 ea
9. Pilates Bicycles x 1 min
10. Prone A...
