BodyWeight Intermediate Training

BodyWeight Intermediate Training is a Level up from beginner. Many of the exercises performed in Beginner BodyWeight Training are in intermediate. Intermediate training requires a higher level of intensity, longer work times and shorter rest periods along with more complex exercises.

Bodyweight Circuits

AMSAP (As Many Sets As Possible) in 10 Min.

Set 1- perform each exercise with prescribed reps repeatedly with little to no rest.

Rest 30-90 seconds

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Set 2-perform each exercise For 10 minutes with prescribed reps repeatedly with little to no rest.

Rest 30-90 seconds

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Set 3-perform each exercise for 10 minutes with prescribed reps repeatedly with little to no rest.

Rest 30-90 seconds

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30/30/3 Finisher- perform each exercise for 30 seconds repeatedly for 3 minutes, rest 1 minute and continue to the next exercises.

  • Crunches

  • Supermans

Rest 1 minute

15 Minute Fusion Stations

15 Minutes at EACH station- AMSAP(as many sets as possible) with little to no rest. Rest 2 minutes between stations.

Station #1

Station #2

Station #3

BodyWeight Tabatas

Warm-up

30/30/3. Perform each exercise for 30 seconds

Tabatas-

Set timers for 20 seconds of work with 10 seconds of rest, repeated 8 times.

Repeat each tabata 3 times before moving on to the next.

Tabata #1

Tabata #2

Tabata #3

Tabata #4

Tabata #5

Bodyweight Core 30/30/5

Perform each exercise for 30 seconds for 5 minutes. Repeat each circuit 2 times.

#1

#2

#3

#4

#5

#6

BodyWeight BootCamp 60/15

perform each exercise for 1 minute resting 15 seconds between exercises.

Perform 2-4 rounds.

Rest 2 minutes between rounds.