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Intermediate Workouts - Online Fitness Classes
Intermediate workouts are geared towards individuals that have are in good shape or who have been involved in a consistent workout routine for quite some time. This is a great place to advance your fitness level and reach new goals. It is recommended that you workout 2-3 times per week for the first 4 weeks, and then work towards 4-5 times a week for the next 1-2 months, before progressing to our Advanced classes.
List of Intermediate Fitness Classes
| Name | Description | Level | Time (min) | Equipment |
|---|---|---|---|---|
| 5 Minute Stability Ball | A very targeted 5-minute strength class that uses … | Intermediate | 6 | Stability ball |
| Advanced Abs | Effective and challenging abdominal strengthening.… | Intermediate & Advanced | 15 | Mat |
| Arms-on-Demand | Intermediate-level upper body workout that focuses… | Intermediate | 15 | Hand weights |
| Ballet Arms and Legs | Strengthen your arms and legs using ballet posture… | Intermediate | 45 | Mat, Hand weights, Step (optional) |
| Basic Pilates | A dynamic Pilates workshop that focuses on proper … | Beginner & Intermediate | 35 | Pilates or yoga mat |
| Beginner Low Impact 2 | A slightly more advanced follow-on to our original… | Beginner & Intermediate | 30 | None |
| Beginner Pilates - Full Mat Workout | A full Pilates workout designed for the strong beg… | Beginner & Intermediate | 27 | None |
| Body Sculpt 2 | A more challenging way to work all major muscle gr… | Intermediate | 40 | Hand weights |
| Bosu Cardio | This cardio class incorporates the BOSU Ballance T… | Beginner, Intermediate & Advanced | 19 | Bosu, mat |
| Bosu Cardio 2 | A continuation of our BOSU Ballance Trainer series… | Intermediate & Advanced | 34 | Bosu, mat |
| Bosu Strength | This strength class incorporates the BOSU Ballance… | Beginner, Intermediate & Advanced | 37 | Bosu, mat |
| Bosu Upper Body | Challenge your upper body using the BOSU trainer.… | Intermediate | 34 | Bosu, hand weights |
| Butt Blaster | Intermediate-level lower body workout designed to … | Intermediate | 12 | None |
| Callanetics - Abs | Callenetics exercises focused on the abdominals.… | Beginner, Intermediate & Advanced | 10 | Mat |
| Cardio Cool Down 2 | Combines tai-chi, yoga, and dance to bring heart r… | Intermediate & Advanced | 5 | Mat |
| Cardio Dance 2 | Get a great cardio workout while also strengthenin… | Intermediate | 35 | None |
| Cardio Funk 1 | Now that you've taken the Introduction to Cardio F… | Intermediate | 35 | None |
| Cardio Jazz 1 | Ready for some more fun? This beginner-to-interme… | Beginner & Intermediate | 30 | None |
| Cardio Kickbox 1 | A fun and energetic cardio class incorporating kic… | Intermediate | 30 | None |
| Cardio Kickbox 3 | Another in our series of fun and energetic cardio … | Intermediate | 30 | None |
| Cardio Kickbox 4 | High-energy cardio class combining kick boxing wit… | Intermediate | 35 | None |
| Cardio Kickbox 5 | Another in our series of fun and energetic cardio … | Intermediate | 30 | None |
| Cardio Kickbox 6 | Ready for some more kicks & punches? Be prepared … | Intermediate | 22 | None |
| Cardio Kickbox 7 | Ready for some more kicks & punches? Be prepared … | Intermediate | 50 | None |
| Cardio Salsa 1 | Ready for something different? Get a great cardio… | Intermediate | 45 | None |
| Cardio Striptease | This fun and sexy dance class will get you moving!… | Beginner, Intermediate & Advanced | 27 | None |
| Circuit Training | Fast moving, continuous flow of cardio and strengt… | Intermediate | 27 | Mat, step, hand weights (optional: use 2 sets of hand weights - one lighter & one heavier) |
| Core Training - Intermediate | A more challenging set of exercises intended to st… | Intermediate | 10 | None |
| Corrective Training - Lower Back | A series of exercises designed to relieve and stre… | Beginner, Intermediate & Advanced | 10 | None |
| Golf Conditioning | A strength class that focuses on training the musc… | Beginner, Intermediate & Advanced | 15 | Resistance bands, mat |
| Head & Heart Balance | These are exercises designed to balance your head … | Intermediate & Advanced | 10 | None |
| Hills & Valley Ride | Hill climbs followed by runs make this class chall… | Intermediate | 30 | Indoor cycle |
| Hip Stretch & Release | A series of stretching exercises focused on the hi… | Intermediate | 7 | Mat |
| Intermediate Abs | An intermediate-level workout targeted at your abd… | Intermediate | 15 | Mat |
| Intermediate Fitness Ball 1 | Get a total body workout with another in our serie… | Intermediate | 20 | Fitness ball |
| Intermediate Step | A more challenging step class for those looking fo… | Intermediate | 32 | Step |
| Intermediate Step - Circuit | This intermediate-level step class incorporates an… | Intermediate | 45 | Step, hand weights |
| Intermediate Step 2 | An intermediate-level step class for those looking… | Intermediate | 40 | Step |
| Intermediate Step 3 | An intermediate-level step class for those looking… | Intermediate | 30 | Step |
| Introduction to Callanetics | Callanetics is a gentle but effective workout whic… | Beginner, Intermediate & Advanced | 30 | Mat |
| Kettlebell 3 | Kettlebell 3 uses a push - pull series to give you… | Beginner & Intermediate | 14 | Kettlebell |
| Kundalini to Remove Negativity | A set of poses and breathing techniques focused on… | Beginner, Intermediate & Advanced | 20 | None |
| Kundalini Yoga 2 | Slightly more challenging poses and breathing tech… | Intermediate & Advanced | 20 | Yoga mat |
| Lower Body 1 | More challenging exercises targeting the lower bod… | Beginner & Intermediate | 15 | Resistance band |
| Lower Body 2 | Most challenging exercises targeting the lower bod… | Intermediate & Advanced | 20 | Mat, bands |
| Lower Body Stretch with Foam Roller | A flexibility training class that focuses on the l… | Beginner, Intermediate & Advanced | 10 | Foam Roller |
| Medicine Ball 1 | Learn how to use the medicine ball for a total bod… | Intermediate & Advanced | 10 | Medicine ball, mat |
| Meditation | Guided meditation.… | Intermediate & Advanced | 20 | Yoga mat |
| Office Yoga | De-stress and re-energize with this quick yoga ser… | Beginner, Intermediate & Advanced | 15 | Chair |
| Pilates 2 | Slightly more challenging Pilates mat exercises.… | Intermediate & Advanced | 30 | Pilates or yoga mat |
| Pilates 3 | Most challenging Pilates mat sequence.… | Intermediate & Advanced | 30 | Pilates or yoga mat |
| Pilates Flow 1 | A complete Pilates workout that builds on the tech… | Intermediate | 17 | Pilates or yoga mat |
| Pilates Flow 2 | The second in our series of Pilates flow workouts.… | Intermediate | 10 | Pilates or yoga mat |
| Power Sculpt | Quick and powerful total body workout that combine… | Intermediate | 15 | Hand weights, step (optional), fitness ball (optional) |
| Power Yoga | Yoga poses linked together in a flow of breath & m… | Intermediate & Advanced | 25 | Yoga mat |
| Power Yoga 2 | This is a popular, flowing yoga style that builds … | Intermediate | 20 | Yoga mat |
| Relaxation 2 | Guided relaxation utilizing some imagery.… | Intermediate & Advanced | 12 | Mat, blanket, or pillow |
| Resistance Bands 2 | A more challenging way to work all muscle groups u… | Intermediate | 20 | Elastic training bands |
| Resistance Bands 3 | Use this resistance bands class to strengthen and … | Intermediate | 15 | Resistance bands |
| Road Warrior - Lower Body 2 | A very targeted lower body workout that focuses on… | Intermediate | 15 | None |
| Road Warrior - Lower Body 3 | A very targeted lower body workout that focuses on… | Intermediate | 27 | Chair (optional) |
| Road Warrior - Lower Body with Bands | A very targeted lower body workout that focuses on… | Intermediate | 13 | Resistance bands |
| Road Warrior - Total Body | A very targeted total body workout that focuses on… | Intermediate | 15 | None |
| Road Warrior - Upper Body 2 | A very targeted upper body workout that focuses on… | Intermediate | 25 | Chair, hand weights (or two water bottles!) |
| Road Warrior - Upper Body with Bands | A very targeted upper body workout that focuses on… | Intermediate | 10 | Resistance bands |
| Roller Stretch | A stretch class that focuses on the back and legs … | Beginner, Intermediate & Advanced | 11 | Foam roller |
| Running Drills | A short set of drills that can be taken before or … | Beginner & Intermediate | 5 | None |
| Sat Kriya meditation | This is a special exercise and meditation in one. … | Beginner, Intermediate & Advanced | 8 | None |
| Six-Pack Abs | A high-rep, high-intensity workout focused on stre… | Beginner & Intermediate | 15 | None |
| Six-Pack Abs 2 | An advanced, high-intensity workout focused on str… | Intermediate & Advanced | 10 | None |
| Ski Conditioning | A strength class that focuses on training the musc… | Intermediate & Advanced | 15 | Mat, step, hand weights, weight plates (or 2 books of equal size) |
| Stability Ball Strength | A great strength training workout using the stabil… | Intermediate | 27 | Stability Ball, hand weights (optional) |
| Stability Ball Training | Learn how to use the stability ball for core and t… | Intermediate & Advanced | 15 | Stability ball |
| Tattva Meditation | This meditation will take you beyond stress and th… | Beginner, Intermediate & Advanced | 8 | None |
| Tennis Conditioning | A conditioning class focused on stabilizing and st… | Intermediate & Advanced | 15 | Hand weights (optional) |
| Total Abs & Core | A comprehensive workout focused on strengthening t… | Intermediate & Advanced | 10 | None |
| Total Abs & Core 2 | A comprehensive workout focused on strengthening t… | Intermediate & Advanced | 10 | None |
| Total Body Bands | Use this resistance bands class to strengthen and … | Intermediate | 28 | Resistance Bands, Mat, Chair |
| Total Body Weights | A total body workout focused on strengthening musc… | Beginner, Intermediate & Advanced | 20 | Step, hand weights (optional) |
| Treadmill 2 | Challenging and fun intervals of changing speed an… | Intermediate | 30 | Treadmill |
| Upper Body | Beginner to intermediate-level upper body strength… | Beginner & Intermediate | 13 | Bench (or flat surface), hand weights |
| Upper Body 2 | Most challenging way to work all major upper body … | Intermediate | 20 | Mat, hand weights |
| Upper Body 2 with Fitness Ball | More challenging upper body muscle group strengthe… | Intermediate | 15 | Stability ball, hand weights |
| Urban Cardio Dance 1 | Ready to try something new? Let your inner self g… | Intermediate & Advanced | 40 | None |
| Walk Aerobics 2 | A series of simple, uncomplicated steps designed t… | Intermediate | 15 | Hand weights |
| Warm Up 2 | Shorter warm up which is an ideal prequel for stre… | Intermediate | 5 | None |
| Warm Up 3 | Another in our series of warm up classes that are … | Intermediate | 8 | None |
| Warm Up 4 | Another in our series of warm up classes that are … | Intermediate | 6 | None |
| Warm Up 5 | Another in our series of warm up classes. An idea… | Beginner & Intermediate | 10 | None |
| Warm Up 6 | Another in our series of warm up classes. An idea… | Beginner & Intermediate | 8 | None |
| Weight Loss Ride | A long, steady, and fun ride in the fat burning zo… | Intermediate | 40 | Indoor cycle |