Full-Body Intermediate Circuit Workout

A 45-minute full-body workout designed for intermediate fitness levels, focusing on general fitness with minimal equipment. This workout includes strength, endurance, and flexibility exercises to promote overall health and fitness.

Full Body

Strength

Endurance

Bodyweight

General Fitness

intermediate

minimal

3/26/2025•0 views•intermediate•45 min

Bodyweight Squats

Details

Sets

Reps

10-15

Rest

60s

Equipment

none

Form Instructions

Stand with your feet shoulder-width apart.

Lower your body by bending your knees, keeping your back straight and chest up.

Go down until your thighs are parallel to the floor.

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 hands slightly wider than shoulder-width apart.

Keep your body straight from head to heels.

Lower your body towards the ground by bending your elbows.

Push back up to the starting position, keeping your core engaged.

Lunges

Details

Sets

Reps

8-12 per leg

Rest

60s

Equipment

none

Form Instructions

Stand tall with feet hip-width apart.

Step forward with one leg and lower your hips until both knees are bent at about 90 degrees.

Ensure the front knee is aligned above the ankle.

Push back to the starting position and switch to the other leg.

Plank Hold

Details

Sets

Reps

30-60 seconds

Rest

60s

Equipment

none

Form Instructions

Get into a forearm plank position with elbows directly below shoulders.

Keep your body in a straight line from head to heels.

Engage your core and hold the position, breathing steadily.

Mountain Climbers

Details

Sets

Reps

15-20 per leg

Rest

60s

Equipment

none

Form Instructions

Start in a plank position with hands under your shoulders.

Engage your core and bring one knee toward your chest.

Switch legs quickly, bringing the opposite knee to your chest.

Maintain a steady pace while keeping your hips low.

Superman Exercise

Details

Sets

Reps

10-15

Rest

60s

Equipment

none

Form Instructions

Lie face down on your stomach with arms extended in front of you.

Simultaneously lift your arms, chest, and legs off the ground.

Hold for a brief moment at the top, then lower back down.

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