Intermediate 3 Hour Per Week Program
12 weeks - $140.00
Total Hours: 36
Total Hours: 36
This is for an individual that has finished the PitFit beginner program. It is designed to develop the second level of training in strength, cardiovascular, and reaction. It is important that this program is finished before going on to the advanced program because this will acclimate the driver to the exercises in the program and prepares the body physically to move up to the next level in the PitFit’s specialized driver training program.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
Intermediate Strength Phase 1 #1
Planned Time: 1:0
WU: 5 min easy cardio. Active upper body warm up MS: Perform 2 Sets of 20 Reps. Perform the exercise with one side of the body and then go immediately to the other side of the body. Repeat this process twice. Lat Pull Down Cable Fly Seated Row DB Shoulder Press DB Scarecrow Leg Press Triceps Pull Down DB Hammer Curl Neck Flexion and Extension Front Crunch (30s) Right Side Crunch (30s) Left Side Crunch (30s)
Planned Time: 1:0
WU: 5 min easy cardio. Active upper body warm up MS: Perform 2 Sets of 20 Reps. Perform the exercise with one side of the body and then go immediately to the other side of the body. Repeat this process twice. Lat Pull Down Cable Fly Seated Row DB Shoulder Press DB Scarecrow Leg Press Triceps Pull Down DB Hammer Curl Neck Flexion and Extension Front Crunch (30s) Right Side Crunch (30s) Left Side Crunch (30s)
Day #2
Recovery
Planned Time: 0:0
1) Make sure to take in plenty of fluid 2) Do not do anything of a high intensity level 3) Get plenty of sleep 4) It is also a good Idea if you have time to stretch those muscle groups that are particulary tight and or sore. Refer to the flexibility PDF for the stretches that correspend
Planned Time: 0:0
1) Make sure to take in plenty of fluid 2) Do not do anything of a high intensity level 3) Get plenty of sleep 4) It is also a good Idea if you have time to stretch those muscle groups that are particulary tight and or sore. Refer to the flexibility PDF for the stretches that correspend
Day #3
Intermediate Cardio Base #1
Planned Time: 1:0
WU: 5-10 Min easy cardio. MS: 60 min cardio Zone 1 and 2 Front Plank (30s) Right Plank (30s) Left Plank (30s)
Workout #2
Flexibility 1
Planned Time: 0:0
Flexibility: Complete 3 sets of each exercise. Hold each exercise for 30 seconds.
Planned Time: 1:0
WU: 5-10 Min easy cardio. MS: 60 min cardio Zone 1 and 2 Front Plank (30s) Right Plank (30s) Left Plank (30s)
Workout #2
Flexibility 1
Planned Time: 0:0
Flexibility: Complete 3 sets of each exercise. Hold each exercise for 30 seconds.
Day #4
Recovery
Planned Time: 0:0
1) Make sure to take in plenty of fluid 2) Do not do anything of a high intensity level 3) Get plenty of sleep 4) It is also a good Idea if you have time to stretch those muscle groups that are particulary tight and or sore. Refer to the flexibility PDF for the stretches that correspend
Planned Time: 0:0
1) Make sure to take in plenty of fluid 2) Do not do anything of a high intensity level 3) Get plenty of sleep 4) It is also a good Idea if you have time to stretch those muscle groups that are particulary tight and or sore. Refer to the flexibility PDF for the stretches that correspend
Day #5
Intermediate Strength Phase 1 #2
Planned Time: 1:0
WU: 5 min easy cardio. Active upper body warm up MS: Perform 2 Sets of 20 Reps. Perform the exercise with one side of the body and then go immediately to the other side of the body. Repeat this process twice. Lat Pull Down DB Fly Seated Row DB Front Shoulder Raise DB Lateral Shoulder Raise DB Squat Triceps Pull Down DB Hammer Curl Neck Lateral Flexion Bike (30s) Toe Touch (30s) STR Leg Crunch (30s)
Planned Time: 1:0
WU: 5 min easy cardio. Active upper body warm up MS: Perform 2 Sets of 20 Reps. Perform the exercise with one side of the body and then go immediately to the other side of the body. Repeat this process twice. Lat Pull Down DB Fly Seated Row DB Front Shoulder Raise DB Lateral Shoulder Raise DB Squat Triceps Pull Down DB Hammer Curl Neck Lateral Flexion Bike (30s) Toe Touch (30s) STR Leg Crunch (30s)
Day #6
Recovery
Planned Time: 0:0
1) Make sure to take in plenty of fluid 2) Do not do anything of a high intensity level 3) Get plenty of sleep 4) It is also a good Idea if you have time to stretch those muscle groups that are particulary tight and or sore. Refer to the flexibility PDF for the stretches that correspend
Planned Time: 0:0
1) Make sure to take in plenty of fluid 2) Do not do anything of a high intensity level 3) Get plenty of sleep 4) It is also a good Idea if you have time to stretch those muscle groups that are particulary tight and or sore. Refer to the flexibility PDF for the stretches that correspend
Day #7
Recovery
Planned Time: 0:0
1) Make sure to take in plenty of fluid 2) Do not do anything of a high intensity level 3) Get plenty of sleep 4) It is also a good Idea if you have time to stretch those muscle groups that are particulary tight and or sore. Refer to the flexibility PDF for the stretches that correspend
Planned Time: 0:0
1) Make sure to take in plenty of fluid 2) Do not do anything of a high intensity level 3) Get plenty of sleep 4) It is also a good Idea if you have time to stretch those muscle groups that are particulary tight and or sore. Refer to the flexibility PDF for the stretches that correspend
Day #8
Intermediate Cardio Base #2
Planned Time: 1:0
WU: 5-10 Min easy cardio. MS: 60 min cardio Zone 1 and 2 Sit Up (30s) Leg Lifts (30s) MB Twists (30s)
Planned Time: 1:0
WU: 5-10 Min easy cardio. MS: 60 min cardio Zone 1 and 2 Sit Up (30s) Leg Lifts (30s) MB Twists (30s)