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EXERCISE AT HOME


THE INTERMEDIATE WORKOUT
This workout is divided into three circuits. Do one set of an exercise, then immediately move on to the next exercise until you complete all the exercises in the circuit. Repeat for a total of 2-3 circuits, then move on to the next circuit the same way.
Workout time: 30-40 minutes
Goals: Strengthen, tone and shape
Frequency: 2-3 days per week; follow for four weeks
Intensity: Choose a weight that you can handle for 12-15 reps. If 15 reps are too easy, increase the weight. If you can't get 12, lighten up.
Reps: 12-15
Sets: 2-3 sets of each exercise listed
Rest between sets: 30-45 seconds
Rest between workouts: 2 days
Cardio: Do 3-4 days of cardiovascular exercise for 30 minutes at about 75% of your maximum heart rate. (To compute, subtract your age from 220 and multiply by 0.75. Keep your heart rate near this figure, measured in beats per minute.)

The Intermediate Dumbbell Workout
Bodypart Exercise Sets Reps
Circuit No. 1 2-3 12-15
Chest Dumbbell Flye
Back One-Arm Dumbbell Row
Quads/Glutes Dumbbell Squat
Calves Standing Calf Raise
Circuit No. 2 2-3 12-15
Shoulders Seated Overhead Press
Back Dumbbell Pull-Over
Hamstrings Romanian Deadlift
Circuit No. 3 2-3 12-15
Biceps Incline Dumbbell Curl
Triceps Overhead Dumbbell Extension
Glutes Stationary Bench Lunge
Abs Crunch 2 as many as you can
Abs Reverse Crunch 2 as many as you can

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