City of Belleville, 265 Cannifton Road, Belleville ON K8N 4V8 Tel: 613-966-4632 TTY: 613-771-9781 Fax: 613-967-3207 rccsgeneral@belleville.ca

Workout ideas for Adults – Intermediate Workouts

The Recreation, Culture and Community Services Department has created some online workouts that you can use in your own home. Check out the intermediate Adult workouts below. We also have Adult workouts for beginner and advanced levels.

Please Note: As with all exercise programs, when using our routines, you need to use common sense.  To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. When performing any fitness exercises, you are performing them at your own risk. Always go at your own pace and what feels comfortable.  Thanks for your understanding.

Adult full-body workout – intermediate level

Week 5 – May 20, 2020

Be sure to warm-up prior to and stretch following exercise! No weights at home, you can use household objects too!

40 seconds/movement – rest as needed

Squats
Chair Dips
Mountain Climbers
Lunges
Oblique Climbers

Push Ups (Wall,Counter, Knees or Floor)
Sumo Squat
Jumping Jacks
Side Plank (Right)
Side Plank (Left)

*Repeat up to three times

Be sure to stretch following exercise!

For more exercise demos check out our YouTube Channel

Week 4 – May 13, 2020

Be sure to warm-up prior to and stretch following exercise! No weights at home, you can use household objects too!

10 reps/movement – rest as needed

10 – Chair Squats
45 second – Plank
10 – Chair Pistols (per side)
10 – Push Ups (Wall, Counter, Knees or Floor)
10 – Walking Lunges
10 – Jump Squats

10 – Mountain Climbers
10 – Plank Shoulder Taps
10 – Butt Kicks
10 – Jumping Jacks
10- Oblique Lean

*Repeat up to three times

Be sure to stretch following exercise!

For more exercise demos check out our YouTube Channel

Week 3 – May 5, 2020

Be sure to warm-up prior to and stretch following exercise! No weights at home, you can use household objects too!

30 second intervals – rest as needed

Chair Dips
Superman
Squats
Plank
Seated Knee Tucks
Reverse Crunches
Alternating Lunges
Single Leg Bridges
Push Ups (Wall, Counter, Knees or Floor)
Oblique Lean

*Repeat up to three times

Be sure to stretch following exercise!

For more exercise demos check out our YouTube Channel

Week 2 – April 29, 2020

Be sure to warm-up prior to and stretch following exercise! No weights at home, you can use household objects too!

30 second intervals – rest as needed

Push Ups (Wall, Counter Knees or Full)
Bird Dog
Chair Squats
Walking Lunge
Seated Knee Tucks
Mountain Climbers
Sumo Squats
Calf Raises
Wall Sit
Bent Over Row

*Repeat up to three times

Be sure to stretch following exercise!

For more exercise demos check out our YouTube Channel

Week 1 – April 22, 2020

Be sure to warm-up prior to and stretch following exercise! No weights at home, you can use household objects too!

30 Seconds – Squat and Press
30 Seconds – Lunges with Curls
30 Seconds – Skaters with Lateral Raise
30 Secs – Push Ups (Wall, Counter Knees or Full)
30 Secs – Upright Row
30 Secs – Dips
30 Seconds – Reverse Crunches
30 Seconds – Leg Lifts (Alternating)
30 Seconds – Russian Twists

*Repeat up to three times

Be sure to stretch following exercise!

For more exercise demos check out our YouTube Channel