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PLAYLIST
  • jog warm up basic
  • 2. High knees on the spot
  • 3. Alternating frontal lunge, back, across with wide kick
  • 4. star jumps
  • 5. Squat jumps
  • 6. Lunge back alternate
  • 7. Press ups
  • 8. Prone to downward dog position
  • 9. 18. Abdominal shoulder twists and alternate knee tucks
  • 10. 20 second rest timer
  • 11. Split lunge alternating & squat jumps
  • 12. 20 second rest timer
  • 13. Squat jump crossover feet
  • 14. 20 second rest timer
  • 15. Squat to lunge alternate
  • 16. 20 second rest timer
  • 17. Prone alternating hand to shoulder taps
  • 18. 20 second rest timer
  • 19. Standing to prone hand walk
  • 20. 20 second rest timer
  • 21. Left Lunge Knee Dips
  • 22. 20 second rest timer
  • 23. Right Lunge Knee Dips
  • 24. 20 second rest timer
  • 25. Jumping Jacks
  • 26. 20 second rest timer
  • 27. Lunge frontal right
  • 28. 20 second rest timer
  • 29. Lunge frontal left
  • 30. 20 second rest timer
  • 31. Skipping, high knees, kicks and rapid
  • 32. 20 second rest timer
  • 33. Press ups and row
  • 34. 20 second rest timer
  • 35. Lying on back alternating straight leg & hip raises
  • 36. 20 second rest timer
  • 37. 1. Arm raises
  • 38. 20 second rest timer
  • 39. burpees sideward (frontal)
  • 40. 20 second rest timer
  • 41. Squat Waist Worker
  • 42. 20 second rest timer
  • 43. Abdominal hold with left & right rotation
  • 44. 20 second rest timer
  • 45. Single leg stretch Alternate
  • 46. Leg stretch mobilizer right
  • 47. Outer Diamond stretch
  • 48. Criss cross open leg stretch
  • 49. Single leg stretch Alternate flexed feet
  • 50. Half Leg circles anti clockwise right
  • 51. Half Leg circles clockwise left
  • 52. Mermaid side stretch right
  • 53. Mermaid side stretch left
00:00
00:00

Body-Blitz Circuits for Intermediate series 1

Andrea Francis

Core Lunge Lunge across Lunge back Whole body
About this workout

Interval cardio & conditioning session. Ideal for the user normally doing 3 or more workouts a week. Intermediate level once you can complete this workout with ease please move to the next level Advanced workouts.

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Exercises in this workout

Exercise Duration
1 jog warm up basic 01:08
2 High knees on the spot 00:32
3 Alternating frontal lunge, back, across with wide kick 00:36
4 star jumps 00:34
5 Squat jumps 00:35
6 Lunge back alternate 00:34
8 Press ups 00:33
9 Prone to downward dog position 00:34
10 18. Abdominal shoulder twists and alternate knee tucks 00:35
11 20 second rest timer 00:18
12 Split lunge alternating & squat jumps 00:33
13 20 second rest timer 00:18
14 Squat jump crossover feet 00:35
15 20 second rest timer 00:18
16 Squat to lunge alternate 00:37
17 20 second rest timer 00:18
18 Prone alternating hand to shoulder taps 00:33
19 20 second rest timer 00:18
20 Standing to prone hand walk 00:33
21 20 second rest timer 00:18
22 Left Lunge Knee Dips 00:36
23 20 second rest timer 00:18
24 Right Lunge Knee Dips 00:45
25 20 second rest timer 00:18
26 Jumping Jacks 00:37
27 20 second rest timer 00:18
28 Lunge frontal right 00:32
29 20 second rest timer 00:18
30 Lunge frontal left 00:32
31 20 second rest timer 00:18
32 Skipping, high knees, kicks and rapid 00:42
33 20 second rest timer 00:18
34 Press ups and row 00:38
35 20 second rest timer 00:18
36 Lying on back alternating straight leg & hip raises 00:36
37 20 second rest timer 00:18
38 1. Arm raises 00:31
39 20 second rest timer 00:18
40 burpees sideward (frontal) 00:34
41 20 second rest timer 00:18
42 Squat Waist Worker 00:33
43 20 second rest timer 00:18
44 Abdominal hold with left & right rotation 00:34
45 20 second rest timer 00:18
46 Single leg stretch Alternate 00:35
47 Leg stretch mobilizer right 00:37
48 Outer Diamond stretch 00:45
49 Criss cross open leg stretch 00:38
50 Single leg stretch Alternate flexed feet 00:37
51 Half Leg circles anti clockwise right 00:37
52 Half Leg circles clockwise left 00:38
53 Mermaid side stretch right 00:40
54 Mermaid side stretch left 00:34