This article was originally published on GNC.com

If your stamina has increased, or you work out frequently, you may be ready for an intermediate activity level. If this is too difficult, consider the beginner level workout, or if it is too easy, take on the advanced workout. For those exercises done on the floor, we suggest looking into a quality yoga mat. Modify the plan, when necessary, create your own similar workout or take a look at other exercise articles for ideas on how to stay motivated and moving!

  • Perfect For Those:
    • Seeking an effective exercise plan that incorporates both cardiovascular and strength training.
    • Wanting to work out more than 4 days per week.
    • Looking to move past basic movements and incorporate more upper and lower body exercises into their workout regimen.
    • Familiar and comfortable using dumbbells, barbells and cables as a way to perform strength training exercises.
    • Longing for quick, effective workouts that can be easily built upon as cardiovascular and/or strength increases.
    • Who have access to a greater variety of exercise equipment, such as a gym.
    • Looking to improve overall health and wellness through exercise.
  • Frequency: Each can be performed twice a week, however not back-to-back.
  • (For example: Lower body on Monday, upper body on Tuesday, cardio on Wednesday, repeat and rest.)
  • Warm Up: Before each day of exercise, walk on a treadmill at a slight incline for 10 minutes. (Treadmill can be replaced with your choice of other zero impact cardio.)

 

LOWER BODY (DAY 1 & 4)

  • Warm Up: walk on treadmill at a slight incline for 10 min (Treadmill can be replaced with your choice of other zero impact cardio).

Work Out

Squat

3 sets, 8-10 reps

Leg Extensions

3 sets, 8-10 reps

Dumbbell Stiff Legged Deadlift

3 sets, 10-12 reps each

Box Step Ups with Dumbbells

3 sets, 10 Reps

Walking Lunges

2 sets, 15-20 lunges

 

UPPER BODY (DAY 2 & 5)

Work Out

Dumbbell Press at A 45-Degree Incline

3 sets, 8-10 reps

Barbell Row

3 sets, 8-10 reps

Dumbbell Lateral Raise

3 sets, 8-10 reps

Wide Grip Cable Pulldown

3 sets, 8-10 reps

Dumbbell Hammer Curl

3 sets, 8-10 reps

Dumbbell Triceps Extension

3 sets, 8-10 reps

 

CARDIO – HIIT (DAY 3 & 6)

This should be done 2 times a week, but you may want to add in steady state cardio on 2-3 additional days.

Workout On a Treadmill as Follows (In Minutes):

  • 0-5: Warm up (0 incline)
  • 5-20: Walk (5-10 incline)
  • 20-21: Sprint (0 incline)
  • 21-22: Recover (0 incline)
  • 22-23: Sprint (0 incline)
  • 23-24: Recover (0 incline)
  • 24-25: Sprint
  • 25-26: Recover
  • 26-27: Sprint
  • 27-28: Recover
  • 28-29: Sprint
  • 29-30: Recover
  • 30-35: Cool down walk

 

REST (DAY 7)

Take a day off to allow your body to fully recover before starting a new week.