Intermediate Program

A 12 week exercise program customized just for YOU! Leave all the planning about what to workout on what day to a professional. Based on the 5 different workout segments on the GETYOUINSHAPE.COM exercise DVD, you just pick one of the plans and you will be given what to do on each workout day. The benefit of having a 12 week fitness plan to follow is that you are more likely to stay motivated because you are choosing the plan that will work for you and the length of it will help you get the long term results you are looking for.

Intermediate – Choose this fitness level if you have been doing resistance training and exercising on and off for 3 or less times per week and need a new challenge.

The program also allows you to choose from two other options once you decide on your fitness level. One choice is how many days per week you can commit to exercising. You can choose between 2, 3, 4, or 5 times per week to workout. The other choice is how long each workout you can commit to. You will have a choice of 30 minutes, 45 minutes, or one hour per workout to choose from. Below is a list of numbers that you will see on your program so that you know exercise plan to do for each particular day. This will help guide you in your program. Numbers 1, 7, and 8 are not on the DVD and I have explained them for you below. Numbers 2-6 are from the 5 workout segments on the DVD. Remember to take measurements and pictures before you begin so we can celebrate your achievements with you. You will be given the workout or you can follow along from the different numbers that go with each different segment.

#1 Interval Training (I.T.)
This cycle has 3 phases.
Phase 1 = light cardio (50% effort)
Phase 2 = moderate cardio (70% effort)
Phase 3 = high intensity (100% effort). This phase is the KEY to your workout! Push it as hard as you can for the time. You should be breathing very heavily, but not gasping out of control.

Start over on Phase 1 when you are finished with the cycle and go until your time is over. The Phases can be one minute long when you start but change the duration of the cycles frequently.
If you have I.T. on consecutive days, change the time for each cycle to make your body adapt more. An example would be making each phase 45 seconds instead of a minute.

#2 Chest/Back

#3 Biceps/Triceps/Shoulders

#4 Core

#5 Legs

#6 Cardio DVD- This is the Cardio Session that is on the DVD

#7 Light Cardio
This is only about 50% of your effort. Example of this would be walking, riding a bike or any of the cardio machines at the gym.

#8 Moderate Cardio
This is about 70% of your effort. The talk test can help you determine how hard you are going. You should not be able to carry a conversation with someone while doing moderate cardio. You should only be able to say a few sentences. If you cannot say anything and you cannot catch your breath, you are working too hard.

Tips
When doing the GETYOUINSHAPE.COM exercise DVD workouts, you want to try to do each exercise until you get that burn in your muscles. Try and get two to three more repetitions after you start feeling the burn to maximize your results. Increase the weights you are using if you do not feel a burning feeling in the muscle or if it is too easy. Make sure you are using the correct amount of weight when doing each exercise. This will also help maximize results and help prevent injuries.

For weight loss and muscle toning: You should be able to perform between 12 and 15 repetitions of each exercise.

For muscle growth: You should be able to perform between 5 and 8 repetitions each exercise.

The GETYOUINSHAPE.COM exercise DVD performs different repetitions so you will need to hit the pause button on the DVD sometimes to finish the amount of repetitions for the individual results you are looking for.

What do you do if you have a Cardio DVD segment along with another form of cardio? You will perform the cardio for however much time you have left leaving some time to stretch after you are finished. If there are two types of cardio in your workout, perform them the same amount of time that is left. So if you have 30 minutes left, you would do each cardio set 15 minutes each.

Stretching is very important after each workout. Make sure you stretch the muscles you have worked when you are done with your workout. It will help you recover more quickly so you feel better the next day.

Please contact us with any questions regarding the customized plans and good luck!! We are excited and ready to hear your results.