Essentials - Intermediate Aerobic 3 Days/Week

This is an Intermediate program for individuals with 1-2 years of resistance training or structured aerobic exercise experience. 

The focus of this program is to increase capacity for work over time while maintaining a focus on movement quality to ensure reduction in risk of injury and pain. Increasing volume of training with varying work sets.

This program can also be modified into a 2 day/week program. For example, do the upper body workout on Day 1 and the total body workout on Day 2. Or lower body on Day 1 and total body on Day 2, or just the the lower and upper body splits for Day 1 and 2.

If you are selecting this program based off your results from any of the aerobic assessments then you are in the right place! If you have not taken any of the aerobic assessments and are simply looking to improve your overall aerobic conditioning then you are also in the right place. 

For those who have taken an aerobic assessment, it is recommended that you re-take that same test immediately after you complete this 4-week program to measure your progress.