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INTERMEDIATE 
Multi Muscle Groups 

CONDITIONING DRILL:

20 x Lateral Lunges

20 x Mountain Climbers

20 x Split Jacks

REPEAT X 3

EXERCISE:

MEN

40 x Crunches

WOMEN

50 x Crunches

50 x Jumping Jacks
OR
10 x Leg Presses
(50 lbs or more)

50 x Jumping Jacks
OR
10 x Leg Presses
(40 lbs or more)

10 - 20 Push Ups
OR
10 Lat Pulldown (adjust weight)

5 - 10 Push Ups
OR
10 Lat Pulldowns
(adjust weight)

REPEAT X 2

VICTORY DRILL:

20 x High Knees

5 Minute Walk

If you begin to feel dizzy, nauseous or start to cramp we recommend you slow your pace or discontinue the activity until another time.

 

For safety purposes we ask that participants always follow the Empowered Standards and Guidelines when performing health and fitness activities.

The Empowered

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