Hello. My name is Raphael Calzadilla. And if you watched the pre-beginner and beginner workout programs, you know that I’ve been a certified personal trainer for over 16 years. I’ve worked with a wide variety of clients just like you, people who are sedentary, people who are active, all ages, all sizes, all types, and I am here to help you. I am happy to tell you that I have created just for you an intermediate workout program. This program will challenge your fitness capacity. My goal is to increase your muscle tone, make your body firm, lean, tight and to increase your energy level, and to increase your flexibility.
So, what I want you to do if you haven’t already done so is invest in three pieces of equipment: dumbbells, a fitness ball, and a flat bench. But, word on the fitness ball, very important is the size of the ball. If you are under 5 feet tall, I want you to invest in a 45 cm ball, if you are a 5 feet and a quarter to 5 feet 6, invest in a 55 cm ball, if you are 5 feet six and a quarter to 6 feet tall, a 65 cm ball, and if you are over 6 feet tall, a 75 cm. ball. You’ll be performing 2 to 3 sets of all of the exercises and I want you to perform the workout 2 to 3 alternate days per week. The goal is to get 3 alternate days per week. So, Monday, Wednesday to Friday or Tuesday, Thursday and Saturday. With the first couple of week, you can go with 2 days a week if you need to. But again, I want you 3 days per week.
Now, one other very important point that I stress in the pre-beginner and beginner workouts, your breathing is very important, your technique, your form, but you need to challenge yourself. You’re intermediate now. So you need to challenge yourself, you need to work hard, but you need to follow my instructions because my goal at all times is to keep you injury free.
Now, lets get started with the program.
Transcription by:
Scribe4you Transcription Services