INTERMEDIATE WORKOUT ROUTINE An intermediate workout routine is for those that have been consistently exercising on your own, or using the beginner routine, yet are no longer feeling challenged, expended or fatigued from their beginner workout. In addition, it’s time to move from beginner to intermediate when you start seeing your speed at reaching your goals decrease or flat line. Depending on your current workout schedule, you can modify the schedule as needed. Start the workout by completing at least 4 workouts each week. For more of a challenge, add in the optional strength training day and/or cardio days. Sunday Monday Tuesday Wednesday Thursday Friday Saturday REST CARDIO Total Time 40 Minutes Strength Training #1 CARDIO (optional) Total Time 40 Minutes Strength Training #1 (optional) CARDIO Total Time 40 Minutes CARDIO Total Time 25 Minutes or Light Activity, such as walking Warm up Min 1-5, RPE 2/3 For 5 min, pick up the pace, RPE 4/5 For 1 min increase pace to, RPE 6/7 http://wiki.retrofitme.com/x/WJpc Workout Plank Squat with Rotation Oblique Twist Lateral Lunge with Reach Reverse Plank Hip Thrusts Superman Warm up Min 1-5, RPE 2/3 For 5 min, pick up the pace, RPE 4/5 For 1 min increase pace to, RPE 6/7 Go back to 5 min Go back to 5 min at at an RPE of 4/5 an RPE of 4/5 Increase pace for 1 min to RPE of Increase pace for 1 min to RPE of 6/7 http://wiki.retrofitme.com/x/WJpc Workout Plank Squat with Rotation Oblique Twist Lateral Lunge with Reach Reverse Plank Hip Thrusts Superman Warm up Min 1-5, RPE 2/3 For 5 min, pick up the pace, RPE 4/5 For 1 min increase Go back to 5 min at an RPE of 4/5 min to RPE of 6/7 Repeat 5 min at Repeat 5 min at RPE 4/5, and 1 min RPE Repeat 5 min at RPE 4/5, and 1 RPE 4/5, and 1 min RPE at 6/7 x 3 at 6/7 x 3 more cycles min RPE at 6/7 x 3 more cycles more cycles Cool down Min 21-25 RPE 1/2 Cool down Cool down Min 21-25 RPE 1/2 Min 6-10, pick up the pace, RPE 5/6 pace to, RPE 6/7 Increase pace for 1 6/7 Warm up Min 1-5, RPE 2/3 Min 21-25 RPE 1/2 Min 11-12, decrease pace, RPE 3/4 Min 13-18, pick up pace, RPE 5/6 Min 19-20, decrease pace, RPE 3/4 Cool down Min 21-25 RPE 1/2