Intermediate
(3 x weekly)
*
(AR)
30 second Active Recovery
—
March in place, Jumping Jacks,
Push-Ups, Mountain Climbers, etc.
SET
TIME / REPS
REST
2 sets
of each exercise
2 sets
of each exercise
2 sets
of each exercise
2 sets
of each exercise
2 sets
of each exercise
30-45 sec,
or 12 reps
30-45 sec,
or 12 reps
30-45 sec,
or 12 reps
30-45 sec,
or 12 reps
20-30 sec,
or 12 reps
AR / 30 sec
alternate
b/w each exercise
AR / 30 sec
alternate
b/w each exercise
AR / 30 sec
alternate
b/w each exercise
AR / 30 sec
alternate
b/w each exercise
AR / 30 sec
alternate
b/w each exercise
NON-
ANCHORED
HIGH-
ANCHORED
MID-
ANCHORED
LOW-
ANCHORED
LOW-
ANCHORED
w/ ANKLE STRAP
Advanced
(3-4 x weekly)
*
(NR)
No Recovery
—
Move immediately to next exercise
SET
TIME / REPS
REST
3 sets
of each exercise
3 sets
of each exercise
3 sets
of each exercise
3 sets
of each exercise
3 sets
of each exercise
45-60 sec,
or 12 reps
45-60 sec,
or 12 reps
45-60 sec,
or 12 reps
45-60 sec,
or 12 reps
45-60 sec,
or 12 reps
NR/AR/30 sec
alternate
b/w each exercise
NR/AR/30 sec
alternate
b/w each exercise
NR/AR/30 sec
alternate
b/w each exercise
NR/AR/30 sec
alternate
b/w each exercise
NR/AR/30 sec
alternate
b/w each exercise
NON-
ANCHORED
HIGH-
ANCHORED
MID-
ANCHORED
LOW-
ANCHORED
LOW-
ANCHORED
w/ ANKLE STRAP
