Evolve Health

Change your game.

8-Week Intermediate

What can you expect?

You are already a fitness fan and you want a boost in your workouts, or you’re just not finding time to hit up the gym! This plan entails:

  • Three 30-Minute More Intense Workouts per Week
  • No Equipment

Week 1

DAY: 1 - Total Body HIIT Class

Pound out 5 sets of each exercise, for a mind and body challenge, that will get your heart rate up and physically exhaust your muscles […]

DAY: 2 - Upper Body Chisel

Tone your entire upper body- Back, Arms & Shoulders. Dumbbells recommended depending on your experience level. Beginner-Intermediate.

DAY: 3 - Lower Body Lunge, Squat & Glutes

A great workout that will get your heart rate up and tone your legs and glutes. Intermediate. (Beginners who want a challenge)

Week 2

DAY: 1 - Upper Body HIIT Class

Blast the upper body, burn fat and work your core. No equipment needed. Intermediate.

DAY: 2 - Total Body & Cardio Blast HIIT Class

Blast Fat, work upper body, lower body, and abs all while getting sweaty and messy! Intermediate/advanced dumbbells optional, no equipment required.

DAY: 3 - Giant Circuit Abs

1 Giant circuit of a variety of ab and core exercises. Power Through Int/adv.

Week 3

DAY: 1 - Total Body HIIT Class

Pound out 5 sets of each exercise, for a mind and body challenge, that will get your heart rate up and physically exhaust your muscles […]

DAY: 2 - Ab & Core HIIT Class

Blast those abs, 100’s of reps and reps and reps, feel the burn…oh so good!! Beginner/Intermediate

DAY: 3 - All Inner Thighs & Glutes

Creating Super Toned & Sexy Inner Thighs and Glutes! Beg/Int. Feel Free to add weight to increase the challenge.

Week 4

DAY: 1 - Strong Back, Ripped Shoulders & Strong Arms

An amazing class for upper back and shoulders, hitting all angles of the deltoids. Hitting the arms hard for nicely toned biceps and triceps. Intermediate/Advanced […]

DAY: 2 - Core & Ab Pyramid

Progress from basic to advanced all in one core and ab workout. Try hard, get a taste of what is ahead and enjoy a great […]

DAY: 3 - Ab, Glute & Leg Blast

Get your heart rate up and tighten up the abs, glutes and legs! Long Sexy and lean legs with a flat tummy. intermediate.

Week 5

DAY: 1 - Back & Arms Galore

Tone and Rip the muscles in the upper body. Great for beginners to advanced. Beginners use light weight or no equipment, as you get stronger […]

DAY: 2 - Lower Body HIIT Tone

An awesome HIIT toning class for the lower body. Great for beginners. No equipment needed. Intermediate and advanced add weights to this for a great […]

DAY: 3 - Total Body & Cardio Blast HIIT Class

Blast Fat, work upper body, lower body, and abs all while getting sweaty and messy! Intermediate/advanced dumbbells optional, no equipment required.

Week 6

DAY: 1 - Core & Ab Zone

All Abs and core. Lots of planks, core work and ab isolation exercises. Get a passive arm workout as you hold your planks and work […]

DAY: 2 - Glute Tightening & Fat Burning

Compound, plyometric and isolation exercises to tone your entire lower body, tighten the glutes and blast fat. Beginner/Intermediate. Add weights as you progress and get […]

DAY: 3 - Lower Body Lunge, Squat & Glutes

A great workout that will get your heart rate up and tone your legs and glutes. Intermediate. (Beginners who want a challenge)

Week 7

DAY: 1 - Total Body HIIT Class

Pound out 5 sets of each exercise, for a mind and body challenge, that will get your heart rate up and physically exhaust your muscles […]

DAY: 2 - Total Body & Cardio Blast HIIT Class

Blast Fat, work upper body, lower body, and abs all while getting sweaty and messy! Intermediate/advanced dumbbells optional, no equipment required.

DAY: 3 - Upper Body HIIT Class

Blast the upper body, burn fat and work your core. No equipment needed. Intermediate.

Week 8

DAY: 1 - Ab & Core HIIT Class

Blast those abs, 100’s of reps and reps and reps, feel the burn…oh so good!! Beginner/Intermediate

DAY: 2 - Core & Ab Pyramid

Progress from basic to advanced all in one core and ab workout. Try hard, get a taste of what is ahead and enjoy a great […]

DAY: 3 - Lower Body Lunge, Squat & Glutes

A great workout that will get your heart rate up and tone your legs and glutes. Intermediate. (Beginners who want a challenge)