Intermediate Full-Body Workout
A balanced workout plan targeting all major muscle groups designed for intermediate fitness levels, promoting general fitness and endurance.
strength
endurance
full-body
intermediate
full
12/11/2024•0 views•intermediate•45 min
Squats
Details
Sets
3
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 up as you begin to lower your body.
Push your hips back and bend your knees, ensuring your knees don’t go past your toes.
Lower down until your thighs are at least parallel to the ground.
Push through your heels to return to the starting position.
Push-Ups
Details
Sets
3
Reps
8-12
Rest
45s
Equipment
None
Form Instructions
Start in a plank position with your hands slightly wider than shoulder-width apart.
Keep your body in a straight line from head to heels.
Lower your body by bending your elbows while keeping them close to your body.
Push back up to the starting position while engaging your core.
Bent Over Rows
Details
Sets
3
Reps
10-12
Rest
60s
Equipment
Dumbbells or Barbell
Form Instructions
Stand with your feet shoulder-width apart, holding dumbbells or a barbell.
Bend slightly at the knees and hinge at the hips until your torso is almost parallel to the ground.
Pull the weights towards your lower ribcage, keeping your elbows close to your body.
Squeeze your shoulder blades together at the top of the movement.
Lower the weights back to the starting position with control.
Lunges
Details
Sets
3
Reps
10-12 per leg
Rest
60s
Equipment
Dumbbells
Form Instructions
Stand tall, holding a dumbbell in each hand at your sides.
Step forward with one leg and lower your body until both knees are at a 90-degree angle.
The back knee should hover just above the ground while maintaining an upright torso.
Push through the front heel to return to the starting position and alternate legs.
Plank
Details
Sets
3
Reps
30-45 seconds
Rest
30s
Equipment
None
Form Instructions
Begin on your hands and knees, and then extend your legs back, coming into a straight line from head to heels.
Keep your hands directly under your shoulders and engage your core muscles.
Hold this position without allowing your hips to sag or rise.
Dumbbell Shoulder Press
Details
Sets
3
Reps
10-12
Rest
45s
Equipment
Dumbbells
Form Instructions
Sit or stand with a dumbbell in each hand at shoulder height, palms facing forward.
Press the dumbbells overhead while keeping your core engaged.
Avoid arching your back; keep your elbows slightly in front of your body at the top.
Lower the weights back down to shoulder height with control.
Tricep Dips
Details
Sets
3
Reps
8-12
Rest
60s
Equipment
Bench or sturdy chair
Form Instructions
Sit on the edge of a bench with your hands next to your hips, fingers facing forward.
Walk your feet forward until your hips are just off the bench.
Lower your body by bending your elbows to about a 90-degree angle.
Push through your palms to return to the starting position.
Russian Twists
Details
Sets
3
Reps
15-20 per side
Rest
30s
Equipment
Medicine ball or weight plate
Form Instructions
Sit on the floor with your knees bent and feet flat.
Hold a weight or medicine ball close to your chest.
Lean back slightly and lift your feet off the ground, balancing on your sit bones.
Rotate your torso to one side, then to the other, tapping the weight down beside you.
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