Intermediate Workouts

Intermediate Workouts

Carefully selected workouts to challenge your fitness level! Maybe you've been working out, but a bit inconsistent. Or maybe you're feeling strong and looking for a challenge. You'll find what you're looking for in our intermediate workouts! If you prefer a more structured program check out our SWEAT or COMMIT25 series.

NOTE: If you are pregnant, postnatal or have diastasis recti, only use workouts within those programs. Find your workouts in the Pregnancy, Postnatal and Diastasis Recti programs.

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Intermediate Workouts
  • Full Body Basic HIIT

    This not-so-basic but basic HIIT workout is the perfect sweat sesh! In 13 minutes you will tone the full body and rev the metabolism to keep the benefits coming post-workout. No equipment needed!

  • High Cardio Fusion

    High cardio infused with Pilates, flexibility and strength training. We start with cardio to keep your heart rate burning while we infuse Pilates, strength and flexibility. This workout comes from our SWEAT program. No equipment needed.

  • Cardio HIIT

    This ALL cardio workout is F-U-N! Rev your metabolism and get rid of water retention with this workout. Follow one of two levels to tone it down or kick it up a notch!

  • Total Body Love

    Show your body some love with the perfect combination of cardio, strength and flexibility.

    Equipment needed: one set of weights.

  • Cardio Flow and Stretch

    Move through heat building movements and cardio, then flow through a full-body stretch.

  • Cardio Core

    The perfect mix! Spend a few CARDIO minutes bettering your heart - then use kickboxing CORE drills for a lean, healthy core. No equipment needed.

  • All Arms

    All toning, all arms, with added layers of difficulty.

    Equipment needed: two sets of weights.

  • Quick Arms

    This workout short uses simple, yet super effective moves to target the arms and shoulders.

    Equipment needed: one or two sets of weights.

  • Runners Workout: Full Body

    Incorporating new, unique exercises that take you outside the usual sagittal plane of motion that happens in walking, running, lunging. Fire up muscles like the glute med (think side glutes), glute min and the transverse abdominis. Combined with planks, push-ups and dips for a well rounded worko...

  • Ab Rehab

    When you are working on rehabbing your abs (whether it was 5 babies ago or recently), it is important that you focus on strengthening the transverse abdominis and pelvic floor. About 85% of us don't know how to activate this important muscle.

    So what are some easy ways to work the transverse abd...

  • Functional Core

    Use various muscles to emphasize core stability. Functional moves train your muscles simultaneously to create healthy movement patterns. In this workout you will target the inner core, all aspects of the glutes and back.

  • Stretch: Recovery

    Recovery based workout full of feel good stretches!

  • Gentle Core Routine

    This gentle core workout is great for moms who have had a c-section (6+ weeks postpartum). We built in extra challenges in the last three exercises...please only do the "extra" after completing this workout a 2-3 times. Fire up your core in a healthy, gentle way. No equipment needed.

  • Express Arms and Core

    We know you are short on time! Get a functional arms and core workout in 16 minutes, with optional layers of difficulty.

    Equipment needed: one light set of weights.

  • Gentle HIIT 12

    Gentle HIIT style workout focusing on 6 moves for the full body.

    Equipment needed: resistance loop (or leggings tied in a knot).

  • Express Arms

    We know you are short on time! Use this express workout to target your arms and side body with functional, unique exercises.

    Equipment needed: one light set of weights.

  • Core Progression 3

    Use inner core muscles to emphasize core stability, training your muscles simultaneously to create a healthy core. This is a non-plank core workout.

    PREREQUISITE: Core Foundation, Core Progression 1, Core Progression 2 workouts

  • Full Body Cardio 4x4

    Sweat your way through this fast-paced cardio and strength circuit designed to challenge all levels! This workout comes from our Summer Shape Up program.

    Equipment needed: two sets of weights and a resistance loop (or leggings tied in a knot).

  • Tip: Moderate Steady State Cardio

    What is the best type of cardio?

  • Core Principles

    We are getting to the core of the matter...pun intended:) This is one of our base workouts, where corrective exercise meets traditional to create a healthy core. This workout is part of almost every program we have - it's so important!

  • Tip: Running and your Pelvic Floor

    Your core/trunk is a transfer station for everything that goes on in the body. Running dramatically increases the amount of force through the core, pelvic floor and legs. Starting running too soon can wreak havoc on your pelvic floor (PF). Its primary job is to keep that baby in and then
    afterwar...

  • HIIT Cardio With Weights

    A fun - super efficient - all cardio workout! Optional; use a pair of light weights to bump up the difficulty level.

  • TIP: Can I Do Planks?

    Planks are a more advanced exercise. When should you add them to your workout routine?

  • Core Foundation

    Literally the foundation to all of our programs! And the foundation to your healthy core. Start here, then add layers of difficulty after mastering these 9 moves.