Full Body Intermediate Workout

A balanced full-body workout designed to enhance overall strength, endurance, and fitness level. This plan utilizes a variety of exercises targeting major muscle groups, aiming for general fitness improvements.

strength

fitness

full body

workout

intermediate

full

2/15/2025•0 views•intermediate•45 min

Barbell Squats

Details

Sets

Reps

8-12

Rest

60s

Equipment

Barbell

Form Instructions

Stand with feet shoulder-width apart and the barbell resting on your upper back.

Engage your core and lower your body as if sitting back into a chair.

Keep your chest up and knees aligned with your toes.

Lower until your thighs are parallel to the floor, then push through your heels to return to standing.

Push-Ups

Details

Sets

Reps

10-15

Rest

60s

Equipment

None

Form Instructions

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

Lower your body until your chest nearly touches the floor, keeping your body in a straight line.

Push back up to the starting position, keeping your elbows at a 45-degree angle.

Dumbbell Lunges

Details

Sets

Reps

10-12 per leg

Rest

60s

Equipment

Dumbbells

Form Instructions

Stand upright holding a dumbbell in each hand at your sides.

Step forward with one foot and lower your hips until both knees are bent at about a 90-degree angle.

Push through the front heel to return to the starting position and switch legs.

Bent Over Dumbbell Rows

Details

Sets

Reps

8-12

Rest

60s

Equipment

Dumbbells

Form Instructions

Stand with feet shoulder-width apart and bend slightly at the knees.

Hinge at the hips to bend forward, keeping your back straight and let the dumbbells hang towards the floor.

Pull the dumbbells towards your rib cage, squeezing your shoulder blades together.

Lower back to the starting position with control.

Plank to Shoulder Taps

Details

Sets

Reps

10-15 per side

Rest

60s

Equipment

None

Form Instructions

Start in a plank position with your hands under your shoulders and body in a straight line.

While maintaining the plank, lift one hand and tap the opposite shoulder.

Return the hand to the ground and repeat on the other side, ensuring your hips stay as still as possible.

Dumbbell Overhead Press

Details

Sets

Reps

8-12

Rest

60s

Equipment

Dumbbells

Form Instructions

Stand with feet shoulder-width apart, holding dumbbells at shoulder height.

Press the dumbbells overhead until your arms are fully extended.

Lower the dumbbells back to shoulder height with control.

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