Fit ‘n’ Healthy: Your Intermediate Workout

(Part 1 of 2)

Hello, fitness enthusiasts!

Now that you have had a month or so to complete your beginner workout it’s time to pick it up a notch with this intermediate workout. Complete each group as mini sets three times through before moving on to the next set.

Be sure to listen to your body. Pick no weight or a light weight at first and then build up the weight as you feel ready. Be sure to back off if you are experiencing any pain in your joints. If you have previous injury, be sure to ask your doctor and/or physio before doing the program.

Be sure to engage your core during every exercise, yes, even if you are lying down.

Sorry, not enough room in this paper to include Day 1 and Day 2, so look for the second half of this workout in the next issue.

Intermediate Workout

Two-day split completed four times per week

DAY 1 – Shoulders and Legs

Box Squats w/overhead press:

10-12 reps

Be sure to push your hips back to the bench and extend your arms over your head as you squat down.

As you stand up, bring your elbows back to 90.

Bench Step Ups:


As you step up, get your power from your leg that is on the bench as opposed to “popping” off the foot that is on the floor.

Keep your abs pulled in and do not lean over.

Walking Lunges:


Take large steps forward and keep your front knee behind your toe as you drop down towards the floor.

Keep your front heel on the floor and push through the heel to stand up.

Abs in.

Bench Toe Taps:


Keep your weight on your back foot and simply tap your toe on the top of the bench.

Side Skip Squats:


Keep your weight back behind your toes.

As you jump, you are going to “kick” your inside foot out and sit back down into a squat.

Up and Ins:

10-12 reps

Front raise to shoulder height.

Pull the dumbbells to the front of your shoulder and keep your palms facing the floor, elbows up in line with your shoulders.

Bring back down to your sides to the starting position.

Abs in, be sure not to lean back on the raise.

Leg Extension Machine:

12-15 reps

Be sure to set the machine properly so your back has support and the seat ends just at the bend of your knees.

Do not “pop” the weight at the top of the movement, keep it in control all the way up and down.

Kneeling Leg Curl Machine:

12-15 reps/leg

Be sure your shoulders and hips are square all the way through the movement.

Abs are pulled in with no arching in your lower back as you curl the weight up toward your bum.

Modified Arnold Press:

10-12 reps

We have modified the original “Arnold Press” exercise to put less strain on the shoulder rotators.

Do this exercise to specific moves.

Start with the dumbbells facing you, then open up so your shoulders are at 90 degrees and complete an overhead dumbbell press.

As you bring the dumbbells back down to the start position, be sure to control the movement as two specific movements as well: down to 90 degrees in the elbow and the twist back in so the dumbbells face you in front of your body.

This column is provided by Peak Fitness. Mrs. Lee Randell is an ACE certified personal trainer. Contact information and past articles are available at Anyone who wants to begin an exercise program should consult their physician first.


This column is provided by Mrs. Lee Randell, independent fitness consultant, who is an ACE certified advanced health and fitness specialist and personal trainer. You can reach her at

Leave a Comment

Scroll to Top