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 4
- 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 Step-up
  2) Chest Resistance Band Chest Press
  3) Hamstring Resistance Band Leg Curl
  4) Back Resistance Band Seated Row
  5) Calves Stair Calf Raise
  6) Shoulders Resistance Band Upright Row
  7) Abdominal Crunch
  8) Biceps Resistance Band Curl
  9) Lower Back Plank
10) Triceps Resistance Band Triceps Extension
Printable Documents - Weeks 1 thru 4
  Exercise List     Exercise Log     Exercise Log