• Author / Uploaded
• Mandi Lee

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Bodyweight Training Program INTERMEDIATE

Workout is set-up to involve no equipment,

but feel free to add the weights or bands you have available. You will be able to find all exercises on YouTube if you aren’t familiar with the names. Feel free to email me any questions.

Complete exericises in order of letter (A1 & A2

indicates a superset). If no letters, it’s a circuit. Feel free to add or subtract reps (or sets) if

required, and aim to then increase each week. This program is designed as a fun general home workout to keep you busy over lockdown. If you have any injuries please address those first to avoid further pain.

Warm Up - Before Each Session Exercises

Set/ Rep

1

Self Myofascial foam roll

Glutes, Hamstrings, Quadriceps, Calves, Adductors, Lats

1 x 30 sec

2

Self Myofascial trigger point release

Low + Upper Back, Glutes

1 x 30 sec

3

Barbell Roll

Upper Traps

1 x 30 sec

4

Activation

Mini-band/ Glute activation

1 x 10 sec

5

Mobility

Figure 4, 1-Leg Frog Stretch, Hip Flexor, Iron Cross, Arrow, camel

1 x 10 sec

Load

Week 1

Bodyweight Training Program INTERMEDIATE

Session 1 - Whole Body Circuit Add more sets as you progress A1

Broad jump + low squat walk back

A2

Jumping alternating lunges

B1

Hip thrust march (use couch)

B2

Diagonal mountain climber

C1

Wide squat jump to narrow squat jump

C2

Tempo

Set/ Rep

Load

Rest

3 x 15

0

3 x 45 sec

30 sec

3 x 30

0

3 x 45 sec

30 sec

3 x 10

0

Fast feet

3 x 45 sec

30 sec

D1

Tall plank alternating toe touches

3 x 45 sec

0

D2

Thread the needle (left side)

3 x 45 sec

0

D3

Thread the needle (right side)

3 x 45 sec

0

2020

Session 2 - Whole Body Circuit Add more sets as you progress A1

Alternating step up + jump

A2

Side to side 1-leg hop

B1

Wide stance low squat side to side

B2

Low squat side shuffles

C1

Push-up to T rotation

C2

Tempo

Set/ Rep

Load

Rest

3 x 30

0

3 x 45 sec

30 sec

3 x 30

0

3 x 45 sec

30 sec

3 x 10

0

Strict burpee

3 x 45 sec

30 sec

D1

Lying diagonal leg raises

3 x 45 sec

0

D2

V crunches

3 x 45 sec

0

D3

Hollow hold

3 x 45 sec

0

2420 2024

Session 3 - Whole Body Circuit Add more sets as you progress

Tempo

Set/ Rep

Load

Rest

1

Forward to reverse lunge (right)

2020

3 x 15

0

2

Forward to reverse lunge (left)

2020

3 x 15

0

3

Wide stance lateral squat

2020

3 x 30

0

4

Blast off push-up

2020

3 x 15

0

5

Yoga push-up

2020

3 x 15

0

6

Plank jack

3 x 45 sec

0

7

Lying flutter kicks

3 x 45 sec

0

8

Walking lunges arms overhead

3 x 60 sec

0

Home Workout L E V E L 2

2

Week 2

Bodyweight Training Program INTERMEDIATE

Session 1 - Whole Body Circuit Add more sets as you progress A1

Broad jump + low squat walk back

A2

Jumping alternating lunges

B1

Hip thrust march (use couch)

B2

Diagonal mountain climber

C1

Wide squat jump to narrow squat jump

C2

Tempo

Set/ Rep

Load

Rest

3 x 15

0

3 x 45 sec

30 sec

3 x 30

0

3 x 45 sec

30 sec

3 x 10

0

Fast feet

3 x 45 sec

30 sec

D1

Tall plank alternating toe touches

3 x 45 sec

0

D2

Thread the needle (left side)

3 x 45 sec

0

D3

Thread the needle (right side)

3 x 45 sec

0

2020

Session 2 - Whole Body Circuit Add more sets as you progress A1

Alternating step up + jump

A2

Side to side 1-leg hop

B1

Wide stance low squat side to side

B2

Low squat side shuffles

C1

Push-up to T rotation

C2

Tempo

Set/ Rep

Load

Rest

3 x 15

0

3 x 45 sec

30 sec

3 x 30

0

3 x 45 sec

30 sec

3 x 10

0

Strict burpee

3 x 45 sec

30 sec

D1

Lying diagonal leg raises

3 x 45 sec

0

D2

V crunches

3 x 45 sec

0

D3

Hollow hold

3 x 45 sec

0

2420 2024

Session 3 - Whole Body Circuit Add more sets as you progress

Tempo

Set/ Rep

Load

Rest

1

Forward to reverse lunge (right)

2020

3 x 15

0

2

Forward to reverse lunge (left)

2020

3 x 15

0

3

Wide stance lateral squat

2020

3 x 30

0

4

Blast off push-up

2020

3 x 15

0

5

Yoga push-up

2020

3 x 15

0

6

Plank jack

3 x 45 sec

0

7

Lying flutter kicks

3 x 45 sec

0

8

Walking lunges arms overhead

3 x 60 sec

0

Home Workout L E V E L 2

3

Week 3

Bodyweight Training Program INTERMEDIATE

Session 1 - Whole Body Circuit Add more sets as you progress A1

Broad jump + low squat walk back

A2

Jumping alternating lunges

B1

Hip thrust march (use couch)

B2

Diagonal mountain climber

C1

Wide squat jump to narrow squat jump

C2

Tempo

Set/ Rep

Load

Rest

4 x 15

0

4 x 45 sec

30 sec

4 x 30

0

4 x 45 sec

30 sec

4 x 10

0

Fast feet

4 x 45 sec

30 sec

D1

Tall plank alternating toe touches

4 x 45 sec

0

D2

Thread the needle (left side)

4 x 45 sec

0

D3

Thread the needle (right side)

4 x 45 sec

0

2020

Session 2 - Whole Body Circuit Add more sets as you progress A1

Alternating step up + jump

A2

Side to side 1-leg hop

B1

Wide stance low squat side to side

B2

Low squat side shuffles

C1

Push-up to T rotation

C2

Tempo

Set/ Rep

Load

Rest

4 x 15

0

4 x 45 sec

30 sec

4 x 30

0

4 x 45 sec

30 sec

4 x 10

0

Strict burpee

4 x 45 sec

30 sec

D1

Lying diagonal leg raises

4 x 45 sec

0

D2

V crunches

4 x 45 sec

0

D3

Hollow hold

4 x 45 sec

0

2420 2024

Session 3 - Whole Body Circuit Add more sets as you progress

Tempo

Set/ Rep

Load

Rest

1

Forward to reverse lunge (right)

2020

4 x 15

0

2

Forward to reverse lunge (left)

2020

4 x 15

0

3

Wide stance lateral squat

2020

4 x 30

0

4

Blast off push-up

2020

4 x 15

0

5

Yoga push-up

2020

4 x 15

0

6

Plank jack

4 x 45 sec

0

7

Lying flutter kicks

4 x 45 sec

0

8

Walking lunges arms overhead

4 x 60 sec

0

Home Workout L E V E L 2

4

Week 4

Bodyweight Training Program INTERMEDIATE

Session 1 - Whole Body Circuit Add more sets as you progress

Tempo

A1

Broad jump + low squat walk back

A2

Jumping alternating lunges

B1

Hip thrust march (use couch)

B2

Diagonal mountain climber

C1

Wide squat jump to narrow squat jump

C2

Set/ Rep

Load

Rest

4 x 15

0

4 x 45 sec

30 sec

4 x 30

0

4 x 45 sec

30 sec

4 x 10

0

Fast feet

4 x 45 sec

30 sec

D1

Tall plank alternating toe touches

4 x 45 sec

0

D2

Thread the needle (left side)

4 x 45 sec

0

D3

Thread the needle (right side)

4 x 45 sec

0

2020

Session 2 - Whole Body Circuit Add more sets as you progress

Tempo

A1

Alternating step up + jump

A2

Side to side 1-leg hop

B1

Wide stance low squat side to side

B2

Low squat side shuffles

C1

Push-up to T rotation

C2

Set/ Rep

Load

Rest

4 x 15

0

4 x 45 sec

30 sec

4 x 30

0

4 x 45 sec

30 sec

4 x 10

0

Strict burpee

4 x 45 sec

30 sec

D1

Lying diagonal leg raises

4 x 45 sec

0

D2

V crunches

4 x 45 sec

0

D3

Hollow hold

4 x 45 sec

0

2420 2024

Session 3 - Whole Body Circuit Add more sets as you progress

Tempo

Set/ Rep

Load

Rest

1

Forward to reverse lunge (right)

2020

4 x 15

0

2

Forward to reverse lunge (left)

2020

4 x 15

0

3

Wide stance lateral squat

2020

4 x 30

0

4

Blast off push-up

2020

4 x 15

0

5

Yoga push-up

2020

4 x 15

0

6

Plank jack

4 x 45 sec

0

7

Lying flutter kicks

4 x 45 sec

0

8

Walking lunges arms overhead

4 x 60 sec

0

Home Workout L E V E L 2

Written in collaboration with Strength Sensei Stubbzy (Bach Ex & Sp Sci)

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