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