Intermediate Workout

Start withthe burn 5-Minute Session row & phoenix: back, biceps, rear delts, quads, tricepstake a two minute break

The Burn 5-Minute Session is an intense, total body workout that will get you pumped and have you panting by the end. Try to complete The Burn session for 5 minutes without stopping to give your muscles maximum time under tension.

Struggling to finish the session?

Simply adjust your feet further back from the anchor point, while keeping as much tension on your muscles as possible. Keep adjusting until you can complete the full 5-minute session.

Pro tip

Wait until your squat is 75% complete before using arms

mix in

Muscle Isolation Sessions

Once you’ve mastered the Burn 5-Minute Session, add these tension isolation sessions to target major muscle groups.

push flys

One minute session

chest, quads, calves

Take a one minute break

BICEP CURLS

One minute session

Biceps, Forearm

Take a one minute break

advance row

One minute session

back, Biceps

Take a one minute break

modified phoenix

One minute session

back, rear delts, triceps, quads

Take a one minute break

chest press

One minute session

chest, triceps

Take a one minute break

lunge press

One minute session

chest, quads, glutes, hamstrings, triceps

Take a one minute break

single legged calf raises

One minute session

calves

Take a one minute break

straight arm pull

One minute session

back,triceps

Take a one minute break

SINGLE-LEGGED SQUAT

One minute session

quads, glutes, biceps, back

Take a one minute break

MODIFIED KNEE RAISES

One minute session

abs, hamstrings

Take a one minute break

PUSH-UP POSITION KNEE TUCKS

One minute session

abs, chest, triceps

great job!

Working through the entire lineup of sessions is tough, but you just crushed a killer full muscle engagement workout in under 30 minutes! Grab a shower, you earned it!

Ready to take it to the next level?