Intrinsacore Levels

The Intrinsacore Method teaches you a high degree of functional strength, endurance and body awareness. It takes you all the way from a beginner’s level through to a high degree of proficiency.

LEVEL 1 – THE BEGINNER’S PROGRAM

3 squats w overhead reachThe first 10 weeks provide a thorough introduction to the basic Intrinsacore Method movements with the assistance of an exercise ball. This is called Level 1 – The Beginner’s Program. Level 1 can be both gentle and challenging, depending on your needs and focus.
Level 1 consists of 15 exercises and takes twenty to forty minutes to complete. It is done for 10 weeks, four times per week.
The Beginner’s Program offers assistance by using a 55cm or 65cm exercise ball, depending on your height.
Level 1 is suitable for all fitness levels and ages. It is safe and fun, totally portable and it has been practiced by people age 8 through their 80’s with great results. Once you mastered higher levels of The Intrinsacore Method, you can also use Level 1 as a warmup and to keep fit on days when you don’t feel like pushing yourself too hard.

LEVEL 2 – THE PRIMARY PROGRAM

Maui palm down standing band triceps smallThe Primary Program takes the motions learned over weeks 1 to 10 and adds resistance and more challenge to workout. At this point Level 1 can become a warm-up. Level 2 consists of 23 exercises and takes 35 to 60 minutes to complete. It is done for 10 weeks, 4 times per week.

The Primary Program uses the following equipment:

  • Exercise Ball
  • Resistance Bands.

Level 2 takes you off the ball and puts you onto your feet. It adds resistance for a full body workout that offers anaerobic (muscle strength training) and aerobic (heart strength training) training.

LEVEL 3 – THE ADVANCED PROGRAM

L3 Ex 10 back view intrinsacoreLevel 3 – The Advanced Program is challenging and should not be done until 20 weeks (Levels 1 and 2) of training have been completed. It is a perfect regular training routine. The Advanced Program offers a long, challenging workout for very fit trainees. It includes more balance work than previous levels.
The Advanced Program consists of 29 exercises and takes 50 to 80 minutes to complete. It is done for 10 weeks, 4 times per week.

Level 3 uses the following equipment:

  • Exercise Ball
  • Stronger Resistance Bands than Level 2

LEVEL 4 – THE MASTERS PROGRAM

Level 4 uses the same equipment as previous levels, with changes in standing and movement specifics, such as one leg squats, stronger bands, more complex movements, more challenges to the trainee’s balance. This is the workout of athletes, high end dancers, fighters of all levels and fitness giants.
The Masters Program consists of 46 exercises and takes 80 to 120 minutes to complete. It is done for 10 weeks, 4 times per week.

Level 4 uses the following equipment:

  • Exercise Ball
  • Stronger Resistance Bands than Level 3

BLOGS, VIDEOS, EVENTS