Intermediate week
Today · Sunday
Rest day
Next workout: Monday, upper body
Today · Monday
Upper body
FirstWarm-up5 min
Push-up3 × 12
Diamond push-up2 × 8
Pike push-up2 × 8
Floor dip3 × 10
Reverse snow angel3 × 10
Forearm plank3 × 45 s
Today · Tuesday
Easy cardio
AfterStretching5 minToday · Wednesday
Legs
FirstWarm-up5 min
Squat3 × 15
Walking lunge3 × 10 per leg
Single-leg glute bridge3 × 10 per leg
Jump squat2 × 8
Calf raise3 × 20
Wall sit2 × 45 s
Today · Thursday
Rest or stretching
Rest, or do the stretching routine twice (about 10 min).
OptionalStretching5 minNext workout: Friday, core
Today · Friday
Core
FirstWarm-up5 min- Forearm plank3 × 45 s
Side plank2 × 30 s per side
Hollow hold3 × 20 s
Lying leg raise3 × 10
Mountain climber10 per leg3 × 20
Today · Saturday
Full-body circuit
FirstWarm-up5 minCircuit 4 rounds · 60 s rest between rounds
The week
SundayToday
Rest
MondayToday
Upper body
- Push-up3 × 12
- Diamond push-up2 × 8
- Pike push-up2 × 8
- Floor dip3 × 10
- Reverse snow angel3 × 10
- Forearm plank3 × 45 s
TuesdayToday
Easy cardio
WednesdayToday
Legs
- Squat3 × 15
- Walking lunge3 × 10 per leg
- Single-leg glute bridge3 × 10 per leg
- Jump squat2 × 8
- Calf raise3 × 20
- Wall sit2 × 45 s
ThursdayToday
Rest or stretching
Rest, or do the stretching routine twice (about 10 min).
OptionalStretching5 minFridayToday
Core
- Forearm plank3 × 45 s
- Side plank2 × 30 s per side
- Hollow hold3 × 20 s
- Lying leg raise3 × 10
- Mountain climber10 per leg3 × 20
SaturdayToday
Full-body circuit
Circuit 4 rounds · 60 s rest between rounds