Intermediate Fitness Routine

No equipment? No Time? No Problem!

This is a 45 minute total body workout designed to strengthen and tone all major muscle groups, enhance cardiovascular function, improve mental clarity and enhance production.  This fitness routine is designed to be done in the comfort of your home, in a hotel room, or at the office. Time is one of the most important factors in the success to staying fit. This list of exercises is your solution to incorporating a fitness routine into your life, without the hasssle of going to a gym or needing special equipment to produce results.

Phase 1 - Cardiovascular

Stationary squat with shadow boxing
2 sets / 100 reps each

* Stop shadow boxing and continue squatting when fatigued

Phase 2 - Total Body Strengthening @ Sculpting

Lunge Pickup2 sets / 12-15 reps
Standard Pushup2 ses / 20 reps
Incline Pushup2 sets / 12-15 reps
Positive Pushup1 set / 5 reps
Towel Row2 sets / 20 reps
Resistance Curl2 sets / 12-15 reps
Resistance Pushdown2 sets / 12-15 reps


Phase 3 - Core Solutions

Crunch Extensions2 sets / 12-15 reps
Single Leg Extension Toe Touch2 sets / 12-15 reps
Seated Twist2 sets / 12-15 reps


Phase 4 - Reflection @ Focus

    * Monitor Progress
    * Acknowledge accomplishments
    * Plan and commit for the future

Focus Factor

"How am I going to impact the lives of the people I encounter today?"