Intermediate Body Weight Work-Out


Advanced Level of Difficulty (45 minute workout)

This is an intermediate body weight work-out. This work-out targets all of the major muscle groups and uses your own body weight as resistance.

Member Rating: 6.5 out of 10 (9 Ratings)
Your Rating: -

PRINT WORKOUT FAVORITE JOURNAL RATE & REVIEW

Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Do this circuit twice.

Picture of a male doing Reclined Body Rows Exercise

Reclined Body Rows

The recline body row is a beginner upper body exercise. This exercise requires upper body strength and targets the back, arms and shoulders.

Do 15 reps
LEARN EXERCISE
Picture of a female doing Medicine Ball Lunge Exercise

Medicine Ball Lunge

The medicine ball lunge is a intermediate compound exercise. This exercise targets the lower body as well as the shoulders and arms.

Do 10 reps on each side
LEARN EXERCISE
Picture of a male doing Bosu Push-Up Exercise

Bosu Push-Up

The Bosu Push-up is a challenging upper body strength exercise that targets the chest, shoulders, arms and core.

Do 15 reps
LEARN EXERCISE
Picture of a female doing Deadbugs on Bench Exercise

Deadbugs on Bench

The supermans with a stability ball on the bench is an intermediate core exercise. This exercise is performed on the bench to increase the level of difficulty. The stability ball is used to help maintain proper form.

Do 10 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. Do this circuit twice.

Picture of a female doing Aerobic Step-Ups Exercise

Aerobic Step-Ups

The aerobic step up is a beginner plyometric exercise that targets the quads and glutes.

Do 20 reps on each side
LEARN EXERCISE
Picture of a male doing Stability Ball Dolphin Exercise

Stability Ball Dolphin

The stability ball dolphin is a lower body exercise that targets the glutes and hamstrings.

Do 15 reps
LEARN EXERCISE
Picture of a female doing Bosu Crunch Knee Tuck Exercise

Bosu Crunch Knee Tuck

The Bosu crunch with knee tuck is an intermediate core exercise. This is a challenging exercise that improves core stability and strengthens both the upper and lower abs.

Do 15 reps on each side
LEARN EXERCISE
Picture of a female doing Medicine Ball Double Leg Drops Exercise

Medicine Ball Double Leg Drops

The medicine ball double leg drop is an intermediate core exercise. This is a challenging exercise that targets both the upper and lower abs.

Do 15 reps
LEARN EXERCISE
Picture of a female doing Double Toe Taps on Bosu Exercise

Double Toe Taps on Bosu

The double toe tap on the Bosu is an intermediate core exercise that helps to strengthen and improve core conditioning.

Do 30 reps
LEARN EXERCISE