Exercise is meant to enhance your life and make you feel better. It gives you more energy, and if you make the decision to take the time and exercise, then you’ll feel as if you have accomplished something.

For the past several weeks, the Biggest Loser contestants have been working on the basics – beginning an exercise program and bringing healthy eating habits into their lifestyle.

Combined, the 60 contestants have lost more than 500 pounds so far. It’s an impressive start to say the least.

So now we step things up a notch.

At the intermediate level of training, you will see some new terms dealing with equipment. You should also be working on form and attaining more specific goals for your fitness program.

Emotionally, when you exercise you feel better, because you know you’ve accomplished something. I don’t care if you come in for an hour or 30 minutes – make the most of it and walk away knowing you’ve done something good for yourself.

With that being said, the harder you work, the more it will pay off in the end. So some things never change. Have fun and keep at it.

[fancyheading textcolor=”#fa3e05″ heading=”h4″]One-Hour Intermediate Gym Workout[/fancyheading]

1. Begin with 5-10 minutes of warm up (ex., walking or slow jog)
2. Follw with 10-15 minutes of cardiovascular exercise – focus on elevating heart rate
   (ex., walking, jogging, bike riding, step machine – for those with knee problems, the elliptical is a good option)
3. Regular or modified pushups (12-15 reps.)
   Begin on your hands and the balls of your feet with your hands underneath your shoulders. Begin to bend your elbows, lowering your body in one solid piece down toward the floor. Keep your abdominal and leg muscles engaged throughout the entire movement. Your head should stay in line with your spine; not droop.
4. 30-40 seconds of jumping jacks or accelerated walk/jog
5. Kettle bell lunges (10-15 reps. on each leg)
   Grasp two kettle bells and let them hang at your sides. Step forward onto your heel and brace through your abs. Descend until just before your knee touches the floor. Then, pressing through your heel and not the toes, step back to the start position.
6. 30-40 seconds of jumping jacks or accelerated walk/jog
7. Seated cable row (12-15 reps.)
   Sit slightly forward on a seat or bench and grasp the cable attachment. Place feet on the vertical platform. Slide hips back, positioning knees with a slight bend. Pull the cable attachment to your chest while straightening your lower back. Pull your shoulders back and push your chest forward while arching your back.
8. 30-45 seconds of squat hops in place
9. Dumbbell lateral raise – 12-15 reps. Grasp dumbbells in front of your thighs with your elbows slightly bent. Bend over slightly with your hips and knees bent slightly. Raise your upper arms to your sides until your elbows are shoulder height. Maintain your elbows’ height above or equal to your wrists. Lower and repeat.
10. 30-45 seconds of squat hops in place
11. Cable triceps extension (12-15 reps.)
    Stand in front of the cable machine and grasp the bar. Keep your elbows tucked in by your sides and brace your abdominals. Push/press the bar toward the floor. Make sure to extend out fully.
12. Cable oblique rotation (15-20 reps.)
    Grasp the stirrup from the shoulder-height cable pulley with both hands. Step and turn your lower body away from pulley until your near arm is horizontal and straight. Position your feet wide apart as you face away from the pulley with your farthest foot farther away from the pulley. Raise the heel of your nearest foot off floor. Bend the knees of both legs slightly. Place your far hand over the other hand or interlace fingers. Keeping your arms straight, rotate your arms and torso to the opposite side. Return to the original position and repeat. Continue with the opposite side.
13. Resistance band biceps (12-15 reps.)
    Grab the resistance band and place both feet on the middle of the band, which determines resistance. With both elbows tucked in by your side, curl with the handles up and back to the starting position.
14. Finish with 10-15 minutes of cardiovascular exercise – see above

Cameron Faile has been working as a certified personal trainer for McLeod Health and Fitness Center for eight years. Faile is married and has twin 5-year-old girls.  Article originally posted on SCNOW.com.  Click here to see this article in its original form with video demonstrations from Cameron.