Intermediate Bodyweight Program


About

What you should expect


By adding more repetitions and more intensity, this program builds on what you learned in the Beginner's Bodyweight Program. 

Unlike our Beginner Program, this program introduces dumbbell exercises. You will only require 1 to 3 pairs of dumbbells. For women, starting off with one pair of 5lb is efficient. You may enjoy a variety of 5lb, 10lb, and 12lb dumbbells.  Men may want to start with one pair of 10lb, 12lb, or 15lb dumbbells. Some may progress to wanting a pair of 20lb dumbbells. At this level of training, the goal is to use a weight that is a moderate load. 

Like the beginner program you will have the flexibility to do these exercises anywhere, and the option to perform the routines without any dumbbells if you choose



What is an Active Rest Day?

On Active Rest Days you will do something active that you enjoy for 30 minutes.  It could be going for a walk, riding a bike, or playing in the yard with your kids.   

Doing something active for 30 minutes each day is an opportunity for you to develop good lifestyle habits while giving your muscles and joints a break.  

If you are feeling great on an Active Rest Day and want to exercise, just pick any day’s program and do it. If it’s nice outside, consider doing some speed walking for 30 minutes. You are also welcome to walk after any of your 3, 21-day fit exercise routines for however long you would like. 


Key to Success 

Remember to always warm up and cool down before and after each workout. A great warm up starts with 2 minutes of walking, followed by 2-3 minutes light stretching, then finish with 1-2 minutes light jogging (or other cardio movement). The goal here is to warm up your muscles allowing for proper range of motion.

Similarly a cool down should include the same but in reverse order. 1-2 minutes of light jogging (or other cardio movement). 2-3 minutes stretching (or foam rolling) 2 minutes light walking. The goal here is to bring your heart rate back down to a normal rate. 


Disclaimer

If you are pregnant or suffering from any health illnesses we encourage you to consult with your healthcare professional before starting this program. If during any of the exercises you experience shortness of breath, dizziness or don't feel right, stop immediately and consult with your healthcare professional before proceeding.



Week 1

Week 1

The goal is to get 3 days of Bodyweight Exercise videos and 4 days of Active Rest, whether you follow the schedule below or make your own, all that matters is that you get it done.


Active Rest Day: Remember this should include something active that you enjoy for 30 minutes. It could be going for a walk, riding a bike, or playing in the yard with your kids.


Day 1

Warm up for 5 minutesCool down for 5 minutes

Day 2 

Active Rest

Day 3

Warm up for 5 minutesCool down for 5 minutes

Day 4

 Active Rest 

Day 5

Warm up for 5 minutes
Cool down for 5 minutes

Day 6

Active Rest 

Day 7

Active Rest 

Week 2

Week 2

The goal is to get 3 days of Bodyweight Exercise videos and 4 days of Active Rest, whether you follow the schedule below or make your own, all that matters is that you get it done!

Active Rest Day: Remember this should include something active that you enjoy for 30 minutes. It could be going for a walk, riding a bike, or playing in the yard with your kids.



Day 1

Warm up for 5 minutes

Cool down for 5 minutes

Day 2

Active Rest 

Day 3

Warm up for 5 minutesCool down for 5 minutes

Day 4

Active Rest 

Day 5

Warm up for 5 minutes
Cool down for 5 minutes

Day 6

Active Rest 

Day 7

Active Rest 

Week 3

Week 3

The goal is to get 3 days of Bodyweight Exercise videos and 4 days of Active Rest, whether you follow the schedule below or make your own, all that matters is that you get it done!

Active Rest Day: Remember this should include something active that you enjoy for 30 minutes. It could be going for a walk, riding a bike, or playing in the yard with your kids. 



Day 1

Warm up for 5 minutes
Cool down for 5 minutes

Day 2 

Active Rest 

Day 3

Warm up for 5 minutes
Cool down for 5 minutes

Day 4

Active Rest 

Day 5

Warm up for 5 minutesCool down for 5 minutes

Day 6

 Active Rest 

Day 7

Active Rest 





Was this article helpful?