Pro45 - Intermediate Fitness Routine

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 Pickup 2 sets / 12-15 reps
Standard Pushup 2 sets / 20 reps
Incline Pushup 2 sets / 12-15 reps
Positive Pushup 1 set / 5 reps
Towel Row 2 sets / 20 reps
Resistance Curl 2 sets / 12-15 reps
Resistance Pushdown 2 sets / 12-15 reps


Phase 3 - Core Solutions

Crunch Extensions 2 sets / 12-15 reps
Single Leg Extension Toe Touch 2 sets / 12-15 reps
Seated Twist 2 sets / 12-15 reps
Superman 2 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?"