Intermediate exercises using your bodyweight

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The side plank twist is a challenging core exercise that targets the abs and obliques. It is a great exercise to include in a core conditioning circuit.

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The single leg walk-out is just as much a balance and coordination exercise as it is an upper body strength exercise.

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The jumping split lunge is an explosive lower body exercise that targets the quads and hamstrings.

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The frog push-up is an upper body strength exercise that targets the chest, shoulders and arms.

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The push-up burpee is an upper body strength exercise that targets the chest, shoulders and arms.

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The broad jump over the mat is an explosive intermediate plyometric exercise that targets the legs and core.

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The wall walk is a challenging upper body exercise that targets the shoulders, triceps and core. This exercise is suitable for intermediate to advanced fitness levels.

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The hollow rock is a challenging core exercise that targets the abs.

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The push-up is a challenging upper body exercise that targets the chest, shoulders and arms.

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The mountain climber is a dynamic warm-up exercise that opens up the hips and hits the hamstrings and glutes. It's a great exercise to do before lower body exercises like lunges, squats or the deadlift.

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The hollow rock is an intermediate core conditioning exercise that targets the abs and obliques.

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The kettlebell snatch is an excellent full body exercise that increases strength and improves overall conditioning.

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The walkout hip stretch is an intermediate level exercise that opens up your hip and stretches your glutes.

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The alternating toe tap on the medicine ball is an intermediate core exercise. This exercise helps to strengthen and condition the core.

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This is an intermediate core exercise that requires a little more strength and coordination than the basic plank. When done with proper form, this exercise really strengthens and tightens the abdominal and lower back muscles.

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