Intermediate Difficulty

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Intermediate Difficulty

Cardio Strength Training Instructions: Complete 5 Rounds of each exercise with 30 seconds in between each set.
Dumbbell Clean + Front Squat + Press x 30 sec
Dumbbell Lunge + Curl x 30 sec
Renegade Row x 30 sec
Kettle Bell Swing to Overhead x 30 sec
Cable Chest Press x 30 sec
Dumbbell Hold + Leg Raise x 30 sec

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Intermediate Difficulty

Bicep Exercises Instructions: Complete 3 Rounds of each biceps exercise.
Combo Dumbbell Curl – Hammer Curl – Reverse Curl x 45 sec
Dumbbell Lying Curl x 45 sec
Dumbbell Curl + Twist x 45 sec

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Intermediate Difficulty

HIIT Workouts Instructions:
Hindu Squat x 2 minutes w/ 4 rounds of 20 seconds work and 10 seconds rest
Floor Rows x 2 minutes w/ 4 rounds of 20 seconds work and 10 seconds rest
Push Ups x 2 minutes w/ 4 rounds of 20 seconds work and 10 seconds rest
Reverse Crunch x 2 minutes w/ 4 rounds of 20 seconds work and 10 seconds rest
Reverse Lunge + Knee Raise x 2 minutes w/ 4 rounds of 20 seconds work and 10 seconds rest
Arm Haulers x 2 minutes w/ 4 rounds of 20 seconds work and 10 seconds rest
Sit Ups x 2 minutes w/ 4 rounds of 20 seconds work and 10 seconds rest
Alternating One Leg Deadlift x 2 minutes w/ 4 rounds of 20 seconds work and 10 seconds rest
3 Push Ups + 10 Sec Plank Hold x 2 minutes
3 Leg Raise + 10 Sec Isometric Hold x 2 minutes

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Intermediate Difficulty

Calf Workouts Instructions: Complete 3 round of all 6 exercises.
One Leg Donkey Calf Raise x 30 seconds each leg
Dumbbell 1-3 Tempo Calf Raises x 30 seconds
Elevated Toes In Raise x 15 seconds
Elevated Toes Straight Raise x 15 seconds
Elevated Toes Out Raise x 15 seconds
Speed Hops x 30 seconds

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Intermediate Difficulty

Shoulder Workouts Instructions: Sets x Repetitions. Complete each set with 30 seconds break in between.
Standing Barbell Military Press (Behind Neck) – or modify with Dumbbell Shoulder Press 4 x 8
Dumbbell Shoulder Box 4 x 12
Dumbbell Seated Arnold Press 4 x 12
Dumbbell Reverse Fly 3 x 15
Cable Internal Rotation 3 x 15

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Intermediate Difficulty

Obliques Exercises Instructions: Complete 2 rounds of each movement.
Lying Leg Twist x 30 seconds
Right Side Plank Elbow to Knee x 20 seconds
Right Side Plank Dips x 20 seconds
Heel Touches x 30 seconds
Left Side Plank Elbow to Knee x 20 seconds
Left Side Plank Dips x 20 seconds
Seated Overhead Twists x 30 seconds
Elbow to Knee Bicycles x 30 seconds

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Intermediate Difficulty

MMA Exercise Instructions: Complete 6 rounds x 5 minutes with the following movements filtered into the standard MMA cardio format.
Sprawl
Knees
1-2 pivot
Low Kick – High Kick Combo
lateral plank walks
Low Straight Punchout
High Punchout / Run in Place
High Plank Lateral walk
Shot Double Lunge
Ballistic Push Ups
Low Hook Punchout
Upa
Jumping Knees
2 Front Kick – Superman Punch
High / Low Plank Transition
Knee Side Kick Combo

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Intermediate Difficulty

Arm Workouts Instructions: Alternate between A1 and A2 exercises until all sets are completed. Proceed to B exercises and repeat until all sets have been completed. Rest 30-45 seconds in between each set.
A1: Barbell Drag Curl 4 x 12
A2: Manual Triceps Extension 4 x 8
B1: Incline Low Cable Curl 4 x 12
B2: Incline Dumbbell Elbow Out Extension 4 x 12
C1: Reverse Grip Cable Curl 4 x 12
C2: Dumbbell Triceps Rollovers 4 x 12
D1: One Arm Iso-90 One Arm Hammer Curl 4 x 12 each arm
D2: EZ Curl Bar Reverse Grip Triceps Extension 4 x 12

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Intermediate Difficulty

Bodybuilding without Weights Instructions: Sets x Repetitions. Complete each set with 30-45 seconds break in between.
Pike Push Up 4 x 12
Body Weight Bulgarian Split Squat 4 x 12 each leg
Inverted Pronate Pull Ups 4 x 12
Marine Push Ups 4 x 12
One Leg Box Squats 4 x 12 each leg
Supinated Pull Up 4 x 8
Claw 4 x 15
One Leg Deadlift 4 x 12 each leg

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