Intermediate Routine
(2 white springs instead of 1 white spring to modify for any exercises at the front of the machine)
Intermediate Routine 01
Top 3 to inform the class before starting:
That you’ll be turning in their back handlebars for the last part of class
Super Plank to Pike - modification is feet down into the well or go to the front, facing front
Long Black Strap - The long black strap is lighter and the short hard handle is heavier
Oblique Exercises - down to both the knees to modify
Abs [9 min]
(2 white springs for the first exercise and then change to 1 white spring starting the second)
1-Minute Boomerang w/ tricep dips at the end
Reverse Seated Crunch
Reverse Flying Ab Wheel or Reverse Flying Saw
Reverse Forearm Plank to Pike or Reverse Plank to Pike
Super Reverse Kneeling Crunch or High Panther
Legs [10 min x 2 = 20 min] - Legs back to back
Well Lunge
Super Single Leg Squat
X Lunge
Light Squats
Standing Inner Thighs
Oblique & Upper Body [12 min] - obliques back to back
(spring change: 2-3 white springs)
Oblique Sweep (left oblique)
Bird Dog Lat Pull / Tricep Kickback (left oblique)
Serve the Platter
Shoulder Press
Oblique Sweep (left oblique)
Bird Dog Lat Pull / Tricep Kickback (left oblique)
Push-Up challenge or 1-Minute Plank Freestyle
________
Intermediate Routine 02
Top 3 to inform the class before starting:
That you’ll be turning in their back handlebars for the last part of class
Super Plank to Pike - modification is feet down into the well or go to the front, facing front
Floor Lunge - Explain where to anchor the non-target foot on the carriage (behind the back carriage strap or around it)
If the shoulders become irritably, take a break
Abs [10 min]
(go to the front to modify if too difficult for the last 2 exercises “because we’re going there soon")
Super Seated Crunch
Super Flying Ab Wheel
Super Kneeling Crunch
Super Saw
Super Plank to Pike
Legs [10 min x 2 = 20 min] - Legs back to back
Floor Lunge
Single Leg Squat
Carriage Lunge
(spring change: 5 whites springs, 1 black spring, or 1 black spring + whites)
Bungee Kick (hold at highest point, down 1 or 2 inches, up 1 or 2 inches)
Heavy Skater or Donkey Kick
Oblique [6 min x 2 = 12 min] - obliques back to back
(spring change: 2-3 white springs)
Torso Twist
Oblique Sweep
Clamshell 2.0 or Clamshell 3.0
Upper Body [remainder of class]
Back Handle Bar Exercises at the back
Push-Up challenge or 1-Minute Plank Freestyle