Program Levels
Additional Information
Before You Start
Components of a Workout
Principles of Exercise
Exercise List
Cardio Training Info
Strength Training Info
Glossary of Terms
At Home, Maintenance Program

Intermediate Program
 
Home Workout
Building Phase
Maintenance
 
Gym Workout
Building Phase
Maintenance
Intensity Level
3-5 Beginner Fitness Level
5-7 Average Fitness Level
7-10 High Fitness Level

Training Heart Rate
50%-60% Low Fitness Level
60%-75% Avg. Fitness Level
75%-85% High Fitness Level
 
 
Week 9
- Perform 2 sets of 12 reps for each exercise.
- Quickly move from one exercise to the next; wait no more than 1 minute between exercises.
 
Muscle Group Exercise (or choose from muscle group list)
  1) Quadriceps Resistance Band Squat
  2) Chest Push-up
  3) Hamstring Resistance Band Leg Curl
  4) Back Resistance Band Reverse Fly
  5) Calves Stair Calf Raise
  6) Shoulders Resistance Band Lateral Raise
  7) Abdominal Bicycle
  8) Biceps Resistance Band Hammer Curl
  9) Lower Back Swim
10) Triceps Resistance Band Kickback
Printable Documents - Weeks 9 thru 12
  Exercise List     Exercise Log     Exercise Log