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Pro Membership
1 × R 250,00 on the 1st of each month
Subtotal: R 125,00
Intermediate Week One
WARM UP SET
YOU HAVE 3 EXERCISES TO DO. YOUR REP RANGE WILL BE 10 – 8 – 6 0F EACH EXERCISE IN YOUR OWN TIME, FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE.
PLEASE COMPLETE 1 SET
Shoulder Touches (keep feet together)
SET 1
YOU HAVE 2 EXERCISES TO DO. YOUR REP RANGE WILL BE 10 OF EACH EXERCISE FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE.
DO IT IN YOUR OWN TIME
COMPLETE ONLY 1 SET
Push Up Mountain Climber Combo
2 Minutes Cardio of your choice
SET 2
YOU HAVE 2 EXERCISES TO DO. YOUR REP RANGE WILL BE 10 – 8 0F EACH EXERCISE FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE.
DO THIS SET IN YOUR OWN TIME
COMPLETE ONLY 1 SET
Dumbbell Squat and Curl
Push Up Mountain Climber Combo
2 Minutes Cardio of your choice
SET 3
YOU HAVE 2 EXERCISES TO DO. YOUR REP RANGE WILL BE 10 – 8 – 6 0F EACH EXERCISE FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE.
DO THIS SET IN YOUR OWN TIME
PLEASE COMPLETE 1 SET
Dumbbell Squat and Curl
Push Up Mountain Climber Combo
2 Minutes Cardio of your choice
WARM UP SET
YOU HAVE 3 EXERCISES TO DO. YOUR REP RANGE WILL BE 10 – 8 – 6 0F EACH EXERCISE IN YOUR OWN TIME, FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE.
PLEASE COMPLETE 1 SET
Shoulder Touches (keep feet together)
SET 1
YOU HAVE 2 EXERCISES TO DO. YOUR REP RANGE WILL BE 10 OF EACH EXERCISE FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE.
DO IT IN YOUR OWN TIME
COMPLETE ONLY 1 SET
Spider Man Plank ( 10 per leg)
2 Minutes Cardio of your choice
SET 2
YOU HAVE 2 EXERCISES TO DO. YOUR REP RANGE WILL BE 10 – 8 0F EACH EXERCISE FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE.
DO THIS SET IN YOUR OWN TIME
COMPLETE ONLY 1 SET
Floor Incline Shoulder Press
Spider Man Plank
2 Minutes Cardio of your choice
SET 3
YOU HAVE 2 EXERCISES TO DO. YOUR REP RANGE WILL BE 10 – 8 – 6 0F EACH EXERCISE FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE.
DO THIS SET IN YOUR OWN TIME
PLEASE COMPLETE 1 SET
Floor Incline Shoulder Press
Spider Man Plank
2 Minutes Cardio of your choice
WARM UP SET
YOU HAVE 3 EXERCISES TO DO. YOUR REP RANGE WILL BE 10 – 8 – 6 0F EACH EXERCISE IN YOUR OWN TIME, FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE.
PLEASE COMPLETE 1 SET
Shoulder Touches (keep feet together)
SET 1
YOU HAVE 2 EXERCISES TO DO. YOUR REP RANGE WILL BE 10 OF EACH EXERCISE FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE.
DO IT IN YOUR OWN TIME
COMPLETE ONLY 1 SET
2 Minutes Cardio of your choice
SET 2
YOU HAVE 2 EXERCISES TO DO. YOUR REP RANGE WILL BE 10 – 8 0F EACH EXERCISE FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE.
DO THIS SET IN YOUR OWN TIME
COMPLETE ONLY 1 SET
Dumbbell Bent Over Row
Diamond Tricep Dips
2 Minutes Cardio of your choice
SET 3
YOU HAVE 2 EXERCISES TO DO. YOUR REP RANGE WILL BE 10 – 8 – 6 0F EACH EXERCISE FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE.
DO THIS SET IN YOUR OWN TIME
PLEASE COMPLETE 1 SET
Dumbbell Bent Over Row
Diamond Tricep Dips
2 Minutes Cardio of your choice
WARM UP SET
YOU HAVE 3 EXERCISES TO DO. YOUR REP RANGE WILL BE 10 – 8 – 6 0F EACH EXERCISE IN YOUR OWN TIME, FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE.
PLEASE COMPLETE 1 SET
Shoulder Touches (keep feet together)
SET 1
YOU HAVE 2 EXERCISES TO DO. YOUR REP RANGE WILL BE 10 OF EACH EXERCISE FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE.
DO IT IN YOUR OWN TIME
COMPLETE ONLY 1 SET
Reverse Mountain Climber (10 per leg)
2 Minutes Cardio of your choice
SET 2
YOU HAVE 2 EXERCISES TO DO. YOUR REP RANGE WILL BE 10 – 8 0F EACH EXERCISE FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE.
DO THIS SET IN YOUR OWN TIME
COMPLETE ONLY 1 SET
Dumbbell Swings
Reverse Mountain Climber (10 – 8 per leg)
2 Minutes Cardio of your choice
SET 3
YOU HAVE 2 EXERCISES TO DO. YOUR REP RANGE WILL BE 10 – 8 – 6 0F EACH EXERCISE FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE.
DO THIS SET IN YOUR OWN TIME
PLEASE COMPLETE 1 SET
Dumbbell Swings
Reverse Mountain Climber (10 – 8 – 6 per leg)
2 Minutes Cardio of your choice