Phase 2 - Transition - (4 weeks)

The transition phase utilizes techniques where more traditional, stable exercises are introduced and combined in a superset fashion. Phase 2 will prepare you for more intense demands of levels 3 and 4. This challenging workout is to be performed 3 times per week on non-consecutive days.


  • Muscular strength
  • Cardio strength

Additional Equipment: 

  • Adjustable bench
  • Plyometric box

Special Instructions:

After completing the warm-up and flexibility portion of the workout, move on to the core section and perform the 2 exercises as a superset. Next, you’ll move on to complete the plyometric section before beginning the first of three resistance supersets. Finally, you’ll complete the cool down portion and finish the workout.

The Transition Cardio workout focuses on increasing the workload and intensity in order to improve cardiorespiratory fitness. It introduces higher intensity intervals of 75-80% max heart rate-which is designed to transition you into the peak intensity intervals that will be introduced in the next phase of the program. Adjust the speed and/or tension of your cardio machine to achieve the desired heart rate (HR).

Smooth Fitness | Treadmills & Ellipticals

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