Squat thrust and stand up - Here’s a pulse raiser. Start by standing up, placing your hands on the floor. Jump your legs back then jump back in. Return to standing, then repeat a total of 15 times.

Lunges - This one is for leg strengthening. Take a large step forward. Drop your back knee, so there should be right angle at both knees. Step back up. Do 10 on each leg

Plank - Great for core stability. Lie prone, resting on your forearms. Ensure you engage your abdominal muscles and squeeze your glutes to support the posture. Hold for 20 seconds

Front shoulder circles - Work the front side of your shoulder. Put arms out straight in front of you. Make small circles, rotating at the shoulder. Do 30 one way, then 30 the other way.

$Press ups - Let\u2019s work the chest and arms. Start in a high plank position. Keep a straight line through your body. Lower yourself & push back up. Do 10 in total.$

Press ups - Let’s work the chest and arms. Start in a high plank position. Keep a straight line through your body. Lower yourself & push back up. Do 10 in total.

Calf raises - Working on the lower legs. Stand up straight, feet together. Lift your heels and return down. Repeat 30 times

How to complete an intermediate work out routine -pt. one

Now it's time to push yourselves to the next level with the first of our intermediate workout routines