Intermediate Workout

Rotation 1

Perform 3 rounds of rotation 1, with 1 minute of rest after each round is complete. There are no resting periods between exercises within each round. Break only as long as it takes to switch handle and body positioning.

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Biceps Curls

Perform 12 repetitions. Keep legs straight if possible. If assistance is necessary, bend your knees and push-up with each rep.

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Modified Rows

Perform 12 repetitions

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Advanced Row

Perform 12 repetitions. Do not hyper-extend your knees. Increase the length of the harness so that your body comes closer to the floor. The closer you are to the floor, the more of your bodyweight you are lifting.

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Modified Phoenix

Perform 12 repetitions

Rotation 2

Perform 4 rounds of rotation 2, with 1 minute of rest after each round is complete. There are no resting periods between exercises within each round. Break only as long as it takes to switch handle and body positioning.

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Chest Press

Perform 12 repetitions. Knees should be slightly bent. Do not hyper-extend the knees.

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Lunge Press

Perform 8 repetitions with the right leg forward and left leg back, then switch positions quickly to perform 8 repetitions with left leg forward and right leg back.

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Single Legged Calf Raises

Perform 20 reps with each calf. The Calf behind the body is the working calf, with the front leg touching the floor only to provide stability and balance.

Rotation 3

Perform 3 rounds of rotation 3, with 1 minute of rest after each round is complete. There are no resting periods between exercises within each round. Break only as long as it takes to switch handle and body positioning.

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Straight Arm Pull

Perform 12 repetitions. Keep arms stiff, but not completely straight. Do not hyper-extend elbows.

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Phoenix

Perform 12 repetitions

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Single-legged Squat

Perform 8 repetitions with each leg. Assistance can be provided with the arms by pulling during the ascending portion of the lift.

Rotation 4

Perform 3 rounds of rotation 4, with 1 minute of rest after each round is complete. There are no resting periods between exercises within each round. Break only as long as it takes to switch handle and body positioning.

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Modified Knee Raises

Perform 12 repetitions

Push-up Position Knee Tucks Thumbnail

Push-up Position Knee Tucks

Perform 12 repetitions. Do not hyper-extend elbows.