Workouts To Take Your Fitness To the Next Level-Intermediate

So you have been doing your workouts regularly and are getting fitter. Or you already had some fitness happening when you first visited FitterFasterOnline. The next series of training sessions are based around the same principles as the beginner ones, but will take your fitness up the next step.

You will need to commit a little more time to your fitness now if you want to improve. Keep doing your strength-fat-burning training as detailed below three times per week and your cardio sessions at least twice. Adding a third cardio session will improve your fitness that much faster, but is not essential. You will also be doing two of the cardio blocks at each session now instead of one as you did in the beginner sessions. So each cardio session will take 30 minutes now instead of 20 minutes.

You will also need to add some handweights to your equipment list as detailed in the equipment checklist. I strongly advise you to get adjustable dumbbells even if you do not add weight plates to begin with. You will need more weight sooner than you think!

workout three

Complete whole circuit 4 times through. Warm up first for a few minutes with star jumps and jogging on the spot

Exercise		Manual-Notes (if any)
Burpees 1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground. 2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible. 3. Repeat for the required repetitions Trainer's comments:	Sets Reps Weight/ Resistance 1 12
Elbow Stabilization 1. Form a plank position with your elbows and your feet keeping your body parallel to the floor. 2. Keeping your trunk tight and parallel lift up one elbow and rotate your trunk and shoulders. 3. Hold for a count of 2 and then return to the starting position and repeat with the other arm. 4. Repeat for the prescribed number of repetitions. Trainer's comments:	Sets Reps Weight/ Resistance 1 10 each side
Squat Jump 1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position. 2) Arms should be in the “ready” position with elbows flexed at approximately 90°. 3) Lower body where thighs are parallel to ground. 4) Explode vertically and drive arms up. 5) Land on both feet and repeat. Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics. Trainer's comments:	Sets Reps Weight/ Resistance 1 10
Plank Knee-ins 1. Start by getting on your hands and knees in a push-up position. 2. Keeping your abs tight and your trunk parallel bring one knee in towards your chest. 3. Return the foot back to the starting position and repeat with the other leg. Trainer's comments:	Sets Reps Weight/ Resistance 1 10 each side
Alternating Split Squat Jump 1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot. 2) Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist. 3) Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically. 4) Switch feet in the air so that the back foot lands forward and vice versa. 5) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics. Trainer's comments: alternate legs and jump from one lunge postion to another. This is really hard, so give it your best shot	Sets Reps Weight/ Resistance 1 8 each side
Straight Arm Hold Starting Position: Lie on your side with your right hand on the ground. Lift yourself up to form a plank with your right arm straight and your left arm on your side. Hold this position for the recommended number of reps. Repeat with the other side. Trainer's comments:	Sets Reps Weight/ Resistance
Power Jacks 1. Start in a shoulder width stance with your knees slightly bent. 2. Jump up into the air and spread your legs out into a wide stance and land in this position. 3. Immediately proceed into a squat and then stand back up into a jump to land with both feet at a shoulder width stance. 4. Repeat this movement for the recommended repetitions. Trainer's comments:	Sets Reps Weight/ Resistance
Flutter Kicks 1) Lie back onto floor or bench with both knees bent and feet flat. Place hands at sides. 2) Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position. 3) Start position: Straighten both legs so that they are perpendicular to floor. 4) Slowly lower one leg to approximately 45-90°. 5) Return to start position and repeat with other leg. Trainer's comments:	Sets Reps Weight/ Resistance

You will find these sessions a challenge for a start, but keep going. Don't let any of those old excuses creep up on you. Have everything set up before you start so you do not waste any time looking for something you need midsession. The idea is to keep your heart rate up for the whole time to increase your cardiovascular fitness, fat burning and get stronger all at the same time.

Goodluck and dont forget to

contact me if you have any questions at all.


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