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