Full Body Intermediate Workout

A comprehensive full-body workout designed for those seeking to improve their general fitness level. This routine incorporates various exercises that target all major muscle groups, utilizing a range of equipment for a balanced approach.

full body

general fitness

intermediate workout

strength training

Full Body

intermediate

full

2/9/2025•0 views•intermediate•45 min

Squats

Details

Sets

Reps

10-15

Rest

60s

Equipment

barbell or dumbbells

Form Instructions

Stand with feet shoulder-width apart, holding a barbell across your upper back or dumbbells at your sides.

Engage your core and keep your chest lifted.

Lower your body by bending your knees and hips, ensuring your knees do not go past your toes.

Go as low as comfortable (ideally to parallel) and push through your heels to return to the starting position.

Push-Ups

Details

Sets

Reps

8-12

Rest

60s

Equipment

none

Form Instructions

Start in a plank position with your hands slightly wider than shoulder-width apart.

Engage your core and keep your body in a straight line from head to heels.

Lower your body until your chest almost touches the floor, keeping your elbows at a 45-degree angle.

Push back up to the starting position while maintaining form.

Dumbbell Bent-Over Rows

Details

Sets

Reps

10-12

Rest

60s

Equipment

dumbbells

Form Instructions

Stand with feet hip-width apart, holding a dumbbell in each hand.

Bend your knees slightly and hinge forward at the hips, keeping your back flat and chest up.

Pull the dumbbells towards your torso, keeping your elbows close to your body.

Lower the weights back down with control to complete one rep.

Plank

Details

Sets

Reps

30-60 seconds

Rest

60s

Equipment

none

Form Instructions

Start on your forearms and toes, maintaining a straight line from your head to your heels.

Engage your core and glutes to stabilize your body.

Hold this position for the designated time, avoiding lowering your hips or raising your buttocks.

Lunges

Details

Sets

Reps

10-12 (each leg)

Rest

60s

Equipment

dumbbells (optional)

Form Instructions

Stand upright, holding dumbbells at your sides (optional).

Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.

Keep your front knee above your ankle and your back knee just above the ground.

Push through your front heel to return to standing and repeat with the other leg.

Deadlifts

Details

Sets

Reps

8-12

Rest

60s

Equipment

barbell or dumbbells

Form Instructions

Stand with your feet hip-width apart and the barbell/dumbbells in front of you.

Hinge at your hips and slightly bend your knees to grasp the weight, keeping your back flat.

Engage your core as you lift the weight by extending your hips and knees to stand upright.

Lower the weight back to the floor with control, maintaining good form throughout.

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