Intermediate 5 Minute Workout

If you class yourself as an intermediate exerciser, or have done some of my beginner 5 minute workouts and feel ready to move on to the next level then this is for you! Same format as the beginner level, 20 seconds on each exercise and 10 seconds to get ready and in position for the next one. Do them in a circuit format and do each exercise twice.

1/ Incline Press Up

2/ Transverse lunge

3/ Transverse Lunge

4/Slow Reverse Crunch

5/Box Jumps

Incline Press Up

Position:

Raise up off feet with hands just over shoulder width apart on a chair in front of you.

Technique:

Lower your body down as far as you can so your chest goes over the line of your hands.

Push back up to starting position.

Points to remember:

Lower your chest over your hands not your head.

Brace your stomach whilst performing the exercise.

Transverse Lunge –1

Position:

Stand upright with stomach braced and knees bent.

Technique:

Step around in an arc with 1 leg reaching back as far as possible.

Bend the knee and press back to starting position through heel of foot.

Points To Remember:

Bend knee as much as possible but make sure your knee does not extent past toes.

Keep opposite leg completely straight.

Transverse Lunge- 2

Repeat on other leg.

Slow Reverse Crunch

Position:

Sit upright with feet hooked under a chair and brace stomach.

Technique:

Slowly lower your body down until flat on floor.

This should take the whole 20 seconds.

The lower you go the more difficult it becomes.

Points to Remember:

Brace stomach and keep head back.

Box Jumps

Position:

Stand upright with feet together.

Technique:

Jump forward; sideways; backwards; sideways in the shape of a box.

Make jumps as far and fast as possible.

Points to Remember:

Make sure both feet land in each corner of the box.

Conclusion – Intermediate 5 Minute Workout

Fast high intensity workouts can still have great calorie burning and cardiovascular results. Give this workout a go and find out for yourself!