Untitled Document

Intermediate Program

General Information: Perform the exercises in order. Complete the desired number of sets per exercise and then move on to the next exercise.

PDF (coming soon)

Program Guidelines:
Frequency: 3 x per week
Sets: 2 per exercise
Reps Per Set:
Strength - 6 to 8 reps
Strength and Musculature - 8 to 12 reps
Body Toning - 15 to 18 reps

	Exercise Squat Set Up: Attach a handle to each end of the elastic(s) and stand on the elastic(s) hips width apart. Click Here to see more details about this specific exercise





	Exercise Reverse Forward Lat Extension Set Up: Secure the elastic(s) to the door with the door anchor at top of the door and attach each end of the elastic(s) to a handle. Click Here to see more details about this specific exercise





	Exercise Standing One Arm Chest Fly Set Up: Secure the elastic(s) to the door with the door anchor at chest height and attach both ends of the elastic(s) to one handle Click Here to see more details about this specific exercise





	Exercise Standing Lateral Raise Set Up: Attach a handle to each end of the elastic(s) and stand on the elastic(s) hips width apart. Click Here to see more details about this specific exercise





	Exercise Two Arm Triceps Kickback Set Up: Secure the elastic(s) to the door with the door anchor at waist height and attach each end of the elastic(s) to a handle. Click Here to see more details about this specific exercise





	Exercise Standing Biceps Curl (High) Set Up: Secure the elastic(s) to the door with the door anchor at chest height and attach each end of the elastic(s) to a handle. Click Here to see more details about this specific exercise





	Exercise Kneeling Ab Crunch (Handles) Set Up: Secure the elastic(s) to the door with the door anchor at the top of the door and attach each end of the elastic(s) to a handle Click Here to see more details about this specific exercise