Intermediate Exercises

 

  • 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 ad intensity and challenge try doing push ups and pull ups on a rings 

WORKOUTS

Day 1Day 2Day 3
Level 3
5x3 reps, for time
inverted pull ups
dips
l-hang
1 legged squats		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		11-5-1 reps, for time
l-pull ups
plank
1 legged squats
hand stand push ups
Level 45x4 reps, for time
inverted pull ups
dips
l-hang
1 legged squats		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		13-7-2 reps, for time
l-pull ups
plank
1 legged squats
hand stand push ups
Level 55x5 reps, for time
inverted pull ups
dips
l-hang
1 legged squats		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		15-9-3 reps, for time
l-pull ups
plank
1 legged squats
hand stand push ups
Level 65x6 reps, for time
inverted pull ups
dips
l-hang
1 legged squats		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		17-11-5 reps, for time
l-pull ups
plank
1 legged squats
hand stand push ups
Level 75x8 reps, for time
inverted pull ups
dips
l-hang
1 legged squats		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		19-13-7 reps, for time
l-pull ups
plank
1 legged squats
hand stand push ups
Level 8

5x10 reps, for time
inverted pull ups
dips
l-hang
1 legged squats

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

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