Medium Fitness Regime (Intermediate)

Medium Fitness Regime (Intermediate)

Goal: Build on the foundation with increased intensity, incorporating resistance training and HIIT for improved metabolic health.

  1. Cycling or Elliptical:

    • 20 minutes at a moderate pace, aiming for a slight increase in heart rate.
  2. Dumbbell Press:

    • 3 sets of 12 repetitions with a weight that is challenging but manageable.
  3. Resistance Band Rows:

    • 3 sets of 15 repetitions to target the upper back and improve posture.
  4. HIIT Circuit: (30 seconds on, 30 seconds off, repeat for 15 minutes)

    • Jumping Jacks
    • Burpees
    • Mountain Climbers
    • High Knees
  5. Yoga or Pilates:

    • 20-30 minutes to enhance core strength and flexibility.
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