Day #1
Welcome to your first day in the intermediate program!
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Rest Time
See Exercise Descriptions
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1.1
Limber 11
Sets:1
Reps:5 - 10 Each
Muscle:
Joe D's Limber 11. If you don't have some of these tools, skip only that one warmup exercise.
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1.1
Limber 11
SETS :1
REPS:5 - 10 Each
MUSCLE:
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Joe D's Limber 11. If you don't have some of these tools, skip only that one warmup exercise. |
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1
Push Ups
Sets:3
Reps:Until Muscle Failure
Muscle:
Perform 3 sets of Push-Ups until muscle failure. Rest for 90 seconds in between and proceed to the next exercise.
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1
Push Ups
SETS :3
REPS:Until Muscle Failure
MUSCLE:
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Perform 3 sets of Push-Ups until muscle failure. Rest for 90 seconds in between and proceed to the next exercise. |
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2
Plank Up Downs
Sets:3
Reps:Until Muscle Failure
Muscle:
Perform 3 sets of Plank Up Downs until muscle failure. Rest for 90 seconds in between and proceed to the next exercise.
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2
Plank Up Downs
SETS :3
REPS:Until Muscle Failure
MUSCLE:
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Perform 3 sets of Plank Up Downs until muscle failure. Rest for 90 seconds in between and proceed to the next exercise. |
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3
Alternating Reverse Lunges
Sets:3
Reps:Until Muscle Failure
Muscle:
Perform 3 sets of Alternative Reverse Lunges until muscle failure. Rest for 90 seconds in between and proceed to the next exercise.
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3
Alternating Reverse Lunges
SETS :3
REPS:Until Muscle Failure
MUSCLE:
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Perform 3 sets of Alternative Reverse Lunges until muscle failure. Rest for 90 seconds in between and proceed to the next exercise. |
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4
Wall Sit
Sets:3
Reps:60 Seconds
Muscle:
Perform 3 sets of a Wall Sit for 60 seconds each.. Rest for 90 seconds in between and proceed to the next exercise.
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4
Wall Sit
SETS :3
REPS:60 Seconds
MUSCLE:
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Perform 3 sets of a Wall Sit for 60 seconds each.. Rest for 90 seconds in between and proceed to the next exercise. |
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5
As Isometric
Sets:3
Reps:60 Seconds
Muscle:
Perform 3 sets of As Isometrics for 60 Seconds Each. Rest for 90 seconds in between and proceed to the next exercise.
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5
As Isometric
SETS :3
REPS:60 Seconds
MUSCLE:
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Perform 3 sets of As Isometrics for 60 Seconds Each. Rest for 90 seconds in between and proceed to the next exercise. |
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6
As
Sets:3
Reps:Until Muscle Failure
Muscle:
Perform 3 sets of As until muscle failure. Rest for 90 seconds in between.
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6
As
SETS :3
REPS:Until Muscle Failure
MUSCLE:
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Perform 3 sets of As until muscle failure. Rest for 90 seconds in between. |
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3.1
Go for a walk!
Sets:1
Reps:10 - 30 Minutes
Muscle:
Go for a walk to cool down.
I like to listen to a book or podcast while I walk.
Success comes to those who hustle while they wait!
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3.1
Go for a walk!
SETS :1
REPS:10 - 30 Minutes
MUSCLE:
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Go for a walk to cool down.
I like to listen to a book or podcast while I walk.
Success comes to those who hustle while they wait! |
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Welcome to the INTERMEDIATE bodyweight program.
This program has been designed to teach you about how to exercise with NO EQUIPMENT.
You can do this in the park, at the gym, at home or really anywhere you get creative.
This program is for the conditioned athlete, this program is best utilized by taking things SLOWLY and mastering movement patterns.
For those of you who find this program to not challenge you enough, try out the END GAME ADDICTS BODYWEIGHT Program.
Work hard for Your Future in Fitness!
