Here’s a sample Intermediate Cardio and Strength Mix workout plan:

Weekly Structure:

• Alternate between cardio and strength training days.

Strength Training Days (3 times per week):

1. Upper Body Focus:

   • Bench Press, Rows, Shoulder Press, Bicep Curls, Tricep Extensions.

2. Lower Body Focus:

   • Squats, Deadlifts, Lunges, Leg Press, Calf Raises.

3. Full Body Focus:

   • Combination of upper and lower body exercises with core work.

Cardio Days (2-3 times per week):

• HIIT Sessions: 20-30 minutes of high-intensity interval training, like sprint intervals, jump rope, or cycling sprints.

Rest Days:

• 1-2 days of rest or active recovery, such as light jogging, yoga, or stretching.

The strength training days should focus on compound movements with moderate to heavy weights, while the cardio days should incorporate high-intensity intervals for maximum efficiency. This combination helps in building muscle while also improving cardiovascular fitness.