Intense Total Body Fitness


Intermediate Level of Difficulty (45 minute workout)

This is an intense full body workout that targets all of the major muscle groups in a series of challenging circuits. This workout is best suited for intermediate to advanced fitness levels.

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Exercise

Perform the reps/sets or each exercise in this group one after another. Rest for the specified time period between sets and exercises.

Picture of a female doing Reverse Lunge with Overhead Stretch Exercise

Reverse Lunge with Overhead Stretch

The reverse lunge with the overhead stability ball shoulder stretch is a dynamic warm-up exercise that is suitable for any fitness level.

Do 10 reps on each side
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Picture of a female doing One Leg Toe Touch with Press Exercise

One Leg Toe Touch with Press

The one leg touch touch with weighted bar shoulder press is an intermediate compound exercise. This exercise requires balance and coordination and targets the hamstrings and shoulder muscles.

Do 10 reps on each side
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Picture of a female doing Side Medicine Ball Lunge Exercise

Side Medicine Ball Lunge

The side medicine ball lunge is a beginner lower body exercise. This is a great exercise that targets the adductors and inner thighs and is suitable for any fitness level.

Do 15 reps on each side
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Picture of a male doing Walk-Out Push-Up Exercise

Walk-Out Push-Up

The walk-out push-up is a beginner compound exercise. This is a great dynamic warm-up exercise that targets the hamstrings, core and upper body and is suitable for any fitness level.

Do 8-10 reps
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Picture of a female doing Exercise Band Woodchops Exercise

Exercise Band Woodchops

The exercise band woodchop is a beginner core exercise. This is a great exercise that targets the legs, abs and obliques and is suitable for any fitness level.

Do 15 reps on each side
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Picture of a female doing V-Sit Double Knee Tucks Exercise

V-Sit Double Knee Tucks

The v-sit double knee tuck is an intermediate core exercise that targets the upper and lower abs. This exercise is best suited for intermediate to advanced fitness levels.

Do 15-20 reps
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Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Repeat this circuit 3 times.

Picture of a male doing Bosu Burpee Jumps Exercise

Bosu Burpee Jumps

The Bosu burpee jump is a great full body exercise. It targets the lower body, shoulders and mid-section and can be used as a warm-up exercise or part of a circuit.

Do 20 reps
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Picture of a male doing One Legged Sit Squat Exercise

One Legged Sit Squat

The one legged sit squat is an intermediate exercise that requires a great deal of strength and balance. This exercise should only be performed by individuals with the required core stability and muscle coordination.

Do 15 reps on each side
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Picture of a female doing Bosu 3 Point DB Row Exercise

Bosu 3 Point DB Row

The 3 point dumbbell is very challenging intermediate upper body exercise. This exercise targets the mid back and core and is suitable for intermediate to advanced fitness levels.

Do 15 reps on each side
LEARN EXERCISE

Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Repeat this circuit 3 times.

Picture of a female doing Split Lunge with Curl Exercise

Split Lunge with Curl

The split lunge with dumbbell curl is an intermediate compound exercise. This is a great toning exercise that targets the legs and biceps.

Do 12-15 reps on each side
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Picture of a female doing Step Out Band Chest Press Exercise

Step Out Band Chest Press

The step out band chest press is a beginner upper body exercise. This is a great beginner level exercise that targets the chest, shoulders and triceps.

Do 20 reps on each side
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Picture of a female doing Beginner Bosu Plank-Ups Exercise

Beginner Bosu Plank-Ups

The beginner Bosu plank up is a challenging beginner level exercise that targets the shoulders, arms and core.

Do 10 reps on each side
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Picture of a female doing Bosu Side Plank Fly Exercise

Bosu Side Plank Fly

The Bosu side plank with dumbbell reverse fly is a challenging intermediate exercise. This exercise requires core strength and balance and is suitable for intermediate to advanced fitness levels.

Do 15 reps on each side
LEARN EXERCISE