Fit ‘n’ Healthy: Your Intermediate Workout

(Part 2 of 2)

Hello again, fitness enthusiasts!

In our last issue, I introduced Day 1 of the Intermediate Workout. Now, here is Day 2.

Allow me to remind you once again to 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 a 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.

If you loaned your last copy of What’s Up Yukon to a friend and it hasn’t been returned to you yet, you can just look up Part 1 of this workout at under the archives tab.

Intermediate Workout

Two-day split completed four times per week

DAY 2 — Upper Body and Core


10 reps

Start these from your knees if necessary, but work up to doing them from your toes.

Abs in all the time, no movement in the hips or lower back.

Breathe out as you lift your body back up to starting position.

Flat Dumb-bell Press:

10-12 reps

Abs in, no arching in the lower back as you lower the weight back to the starting position. Press the dumb-bells from 90 degrees as the elbows are up and together above your chest.

Think about drawing an arch above your chest with the dumb-bells.


12-15 reps

Start with your knees and chest together.

Be sure to keep your spine tall and look at the ceiling throughout the entire movement.

Move your knees and chest away from each other simultaneously, breathe out as you draw them back together.

Start with a short range of motion, then increase as you get stronger.

Reverse Grip Bent over Barbell Row:

10-12 reps

Drop your chest to the floor so your hips are at approximately 90 degrees, depending on your flexibility.

Knees can be slightly bent, not locked.

Keep the elbows tight to your body and squeeze your shoulder blades together as you pull the bar toward your belly button (not your chest).

Bent Over Flye:

10-12 reps

Chest flat on your knees throughout the entire movement.

Raise your arms beside you up to shoulder height, squeeze your shoulder blades together and keep the weights in line with your shoulders.

Mountain Climbers:


Abs in all of the time.

Shoulders are over your hands, body is flat like a plank.

Drive one knee into your chest, but keep your front toe off of the floor.

Use your abs to hold up the weight of your leg.

Without letting your body shift forward and back, drive your one leg back as you bring the other one forward.

EZ Bar Curl:

10-12 reps

Palms up, abs pulled in.

Keep your elbows tucked into your sides and do not let them come forward.

Lift the bar up to your full range of motion, but you do not necessarily have to touch your shoulders with your hands.

Be sure not to lift with your back.

Laying Dumb-bell Extensions:

10-12 reps

Arms are straight above shoulders.

All the movement comes from your elbows bending.

Lower the dumb-bells down to your ears, now your elbows should point straight up to the ceiling.

Without moving your shoulders extend the dumb-bells back up to the starting position.


10 reps

Abs in (boy I feel like I am repeating myself here!).

Hands on the floor with your legs straight, lift your tail bone to the ceiling.

You are going to feel a stretch through the back of your legs.

The angle of your body at the starting position will be different for everyone depending on the flexibility through the back of your body.

Slowly walk your hands out in front of you one at a time until you are flat in a plank with your abs pulled in and shoulders above your hands.

Then, without letting your hips shift, walk your hand back up to the starting position.

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

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