Intermediate Routine 01

Abs [9 min]

(2 white springs for the first exercise and then change to 1 white spring starting the second)

• 1-Minute Boomerang w/ tricep dips at the end
• Reverse Seated Crunch
• Reverse Flying Ab Wheel or Reverse Flying Saw
• Reverse Forearm Plank to Pike or Reverse Plank to Pike
• Super Reverse Kneeling Crunch or High Panther

Legs [10 min x 2 = 20 min] - Legs back to back

• Well Lunge
• Super Single Leg Squat
• X Lunge
• Light Squats
• Standing Inner Thighs

Oblique & Upper Body [12 min] - obliques back to back

(spring change: 2-3 white springs)

• Oblique Sweep (left oblique)
• Bird Dog Lat Pull / Tricep Kickback (left oblique)
• Serve the Platter
• Shoulder Press
• Oblique Sweep (left oblique)
• Bird Dog Lat Pull / Tricep Kickback (left oblique)

Core Finisher

• Push-Up challenge or 1-Minute Plank Freestyle