Intermediate: You are an intermediate exerciser if you participate in moderate activity on a regular basis and have been exercising in both strength and cardio training for a minimum of three months.
M - Upper body strength training of 45 minutes followed by 20 minutes of stretching or cardio
T - Lower body strength training of 45 minutes followed by 20 minutes of stretching or cardio
W - Off
T - Cardio intervals for 30-40 minutes
F - Repeat problem area strength training and cardio from earlier in week
S - Long cardio session for 50-60 minutes at 75% average HR Range
S - Off
Here's a sample program that would find at PNP if you were a client. This is one week. Our fabulous and fat burning schedules are designed to give you structure for eight to twenty-eight weeks at a time. You always have flexibility and loads of programs you can choose as your fitness level changes. This schedule can be used at home or in the gym. For optimum fat burning...don't use machines unless you have to!!!
UpperLower for Gym.xls
Please do not email me to discuss this schedule. Rather, post your comments here to talk about the schedule so that everyone can benefit from my advice. Thanks!