TOM ALFRY

Intermediate program

Congratulations if you've moved up from the beginner level! If you are starting at this point then welcome!

If you are using this program then you train regularly and have a good level of fitness. You either go to the gym, cycle or walk regularly or even do a bit of Zumba. None of these exercises are rocket science, but they are effective when used correctly!

You should be able to do three sets of each exercise comfortably. If you want a challenge then try performing the exercises as a circuit all the way through before resting for 1-2 minutes. Then repeat.

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Beginner jump squat 1

Pushup 1

Pushup 2

Bicycle crunch 1

Bicycle crunch 2

Single leg bridge lift

Hip flexor stretch

Doorway single chest stretch

Wrist extensor stretch

Wrist flexor stretch

Split squat 1

Split squat 2

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Hand walk outs 1

Hand walk outs 2

Leg thruster 1

Leg thruster 2

Crunch and reverse crunch 1

Crunch and reverse crunch 2

Back raise 1

Back raise 2

Glute stretch

Rear shoulder stretch

Lower back stretch

Crab pushup 1

Crab pushup 2

Crab pushup 3

Crab pushup 4

V-Sit leg straight

Plank one arm lift 1

Plank one arm lift 2

Chair dips leg straight 1

Chair dips legs straight 2

Quad stretch

Front shoulder stretch

Back of arm stretch