Fitness programme : level II, step 3
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| STEP 1 - 2 - 3 - 4 | ||
| Discover level III |
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BACK TO LEVEL : I |
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This third stage of the Intermediate level focuses on the legs, abdominal muscles, arms and glutes.
We provide you with three different circuits. Each circuit focuses on one muscle area and includes three exercises. To get good results, the muscle area worked on should hurt a little at the end of the circuit! During the exercises, retain a good posture and contract your abs to protect your back. Also remember to control your breathing. |
LEGS WORKOUT
Link up all 3 exercises without a break.
For the lunges and squats, you need to do 15 to 30 repetitions.
For the chair, you must hold the position for between 30 and 60 seconds.
At the end of the 3 exercises, you deserve a timeout. Take two minutes and rehydrate!
You should do four complete circuits.
| SQUAT - 15 reps | CHAIR - 30 seconds |
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| LUNGES - 15 reps |
ABS WORKOUT
Link up the 2 exercises without a break.
For the plank, you must hold the position (straight back) for 60 seconds. If you have trouble lasting the duration, you can put your knees on the ground.
For the Mountain Climber, you must decide the speed based on your figure. But you should not stop! And you have to do it in 1 minute.
At the end of 2 exercises, you deserve a timeout. Take two minutes and rehydrate!
You should do four complete circuits.
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| PLANK - 1 minute | MOUNTAIN CLIMBER - 1 minute |
ARMS AND GLUTES WORKOUT
Link up all 3 exercises without a break.
For the push-ups, the pelvic lifts and triceps exercises, you need to do 15 to 20 repetitions.
For the push-ups, if you struggle, you can do them on your knees. For triceps, if this is too simple, you can put your feet on a chair!
At the end of the 3 exercises, you deserve a timeout. Take two minutes and rehydrate!
You should do four complete circuits.
| PUSH-UPS - 15 reps |
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| PELVIc LIFT - 15 reps | TRICEPS - 15 reps |