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Intermediate 7-Day Program

7 Workouts Level: Intermediate
Are you ready to JUST MOVE? Our 7-day Intermediate Program is a great if you’re comfortable with most workouts, solid in your form, and ready to take on more of challenge! With Intermediate, we explore more complex routines and introduce new variations of classic movements (squats, lunges, planks).
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This Program Includes:
22:21
Intermediate

Core Cardio

Bodyweight, Cardio, Core, Free

1 Core Cardio

Strengthen your core while you sweat! Move through sumo squats, lateral lunges, you’ll even take it down to the mat for planks—no equipment needed!

Intermediate Bodyweight, Cardio, Core, Free
10:21
Intermediate

Don’t Drop the Dumbbells

Free, Strength Dumbbells

2 Don’t Drop the Dumbbells

This routine is super quick, but it’s anything but easy! The name of the game? Don’t ever let go of the dumbbells! This workout is AMRAP-style (as many rounds as possible) so go lighter on the weights because they’re gonna add up!

Intermediate Free, Strength Dumbbells
11:29
Intermediate

Energized

Mobility

3 Energized

Need a little energy boost? Whether it’s right when you wake up or the mid-afternoon shake up, take this Mobility Moment whenever you need a jolt, a burst, or a blast of get-up-and-go!

Intermediate Mobility
30:20
Intermediate

Burnin’ Bodyweight

Bodyweight, Cardio, Free

4 Burnin’ Bodyweight

Ashley Davies takes you through a strength-based routine with a splash of cardio to get your heart rate up and blood pumping.

Intermediate Bodyweight, Cardio, Free
25:13
Intermediate

Shoe Workout

Cardio, Free, Strength

5 Shoe Workout

You know what they say, if the shoe fits, workout with it! Get a pair of shoes to use as props and step up to this fun and challenging routine!

Intermediate Cardio, Free, Strength
26:34
Intermediate

Cardio Dumbbells

Cardio, Free Dumbbells

6 Cardio Dumbbells

When strength and sweat collide! Grab a couple dumbbells (I suggest 5 lb.) and get ready to challenge your core and more in this upbeat cardio strength workout!

Intermediate Cardio, Free Dumbbells
21:44
Intermediate

Bodyweight Turn Up

Bodyweight

7 Bodyweight Turn Up

Tyler leads you through a full-body workout that will turn up the heart rate, sweat, and fun!

Intermediate Bodyweight
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