Simplefit

Intermediate Workout

Get warmed up and make your body work with the workout plans that we have listed below, which are more than capable of helping you lose weight or to stay fit!

How to get started

  • Choose a level from workout section below that is right for you
  • If the workouts take longer that 30 minutes or less than 5 minutes you need to adjust your level
  • Do the 3 different workouts 3 times each week for example Monday, Wednesday, and Friday
  • You are encouraged to log or post your workout times in order to track your progress
  • Warm up by going through the exercises you plan on doing at a super slow easy pace working on form for several minutes
  • One week a month do all the workouts several levels below your normal
  • Detailed explanation of exercises and workouts here
  • Speed should not come from fast movements but rather less rest between exercises
  • Movements should be: slow, full range of motion, with good form
  • Please do not sue me I am poor, if something hurts stop use common sense
  • The only thing you may need for this workout is a pull-up bar
  • To add intensity and challenge try doing push ups and pull ups on a rings
WORKOUTS

Level

Day 1

Day 2

Day 3

Level 3

Day 1

5×3 reps, for time
inverted pull ups
dips
l-hang
1 legged squats

Day 2

For time:
10 lunge
10 Push up
10 pull ups
10 dips
10 l-hang
10 back extensions
10 plank
10 squat
10 hand stand push ups
10 inverted pull ups

Day 3

11-5-1 reps, for time
l-pull ups
plank
1 legged squats
hand stand push ups

Level 4

Day 1

5×4 reps, for time
inverted pull ups
dips
l-hang
1 legged squats

Day 2

For time:
15 lunge
15 Push up
15 pull ups
15 dips
15 l-hang
15 back extensions
15 plank
15 squat
15 hand stand push ups
15 inverted pull ups

Day 3

13-7-2 reps, for time
l-pull ups
plank
1 legged squats
hand stand push ups

Level 5

Day 1

5×5 reps, for time
inverted pull ups
dips
l-hang
1 legged squats

Day 2

For time:
20 lunge
20 Push up
20 pull ups
20 dips
20 l-hang
20 back extensions
20 plank
20 squat
20 hand stand push ups
20 inverted pull ups

Day 3

15-9-3 reps, for time
l-pull ups
plank
1 legged squats
hand stand push ups

Level 6

Day 1

5×6 reps, for time
inverted pull ups
dips
l-hang
1 legged squats

Day 2

For time:
30 lunge
30 Push up
30 pull ups
30 dips
30 l-hang
30 back extensions
30 plank
30 squat
30 hand stand push ups
30 inverted pull ups

Day 3

17-11-5 reps, for time
l-pull ups
plank
1 legged squats
hand stand push ups

Level 7

Day 1

5×8 reps, for time
inverted pull ups
dips
l-hang
1 legged squats

Day 2

For time:
40 lunge
40 Push up
40 pull ups
40 dips
40 l-hang
40 back extensions
40 plank
40 squat
40 hand stand push ups
40 inverted pull ups

Day 3

19-13-7 reps, for time
l-pull ups
plank
1 legged squats
hand stand push ups

Level 8

Day 1

5×10 reps, for time
inverted pull ups
dips
l-hang
1 legged squats

Day 2

For time:
50 lunge
50 Push up
50 pull ups
50 dips
50 l-hang
50 back extensions
50 plank
50 squat
50 hand stand push ups
50 inverted pull ups

Day 3

21-15-9 reps, for time
l-pull ups
plank
1 legged squats
hand stand push ups

Multiply static holds (L-hang, Plank) by 3 for number of seconds to hold.
Still want another challenge? advanced bodyweight exercises.
Print a copy of the workout you plan to do and consult you physician before starting this fitness program