Intermediate Full Body Fitness Work Out #1

Intermediate Level of Difficulty (60+ minute workout)

This is an intermediate full body fitness workout that targets all of the major muscle groups. This workout is best suited for individuals of moderate fitness levels who can handle a higher volume of exercises. The exercises within are more challenging than basic and beginner workouts.

INTERMEDIATE FULL BODY HOME TONING STRENGTH

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Warmup

Perform this warmup before begining your workout.

Running On Treadmill

Running on the treadmill is a great option for interval training.

Do this for 10 minutes

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.

Stability Ball Roll Outs

The stability ball roll-out is an intermediate core exercise that targets the abs and obliques.

Do 10 reps on each side

LEARN EXERCISE

Superman

This is a core exercise that combines range of motion and balance. When done properly, this exercise works the muscles in the rear of the shoulder, the small of the back and the buttocks.

Do 20 reps on each side

LEARN EXERCISE

Standing External Rotation

This is a shoulder exercise that targets the rotator cuff muscles.

Do 10 reps on each side

LEARN EXERCISE

Exercise Band Trunk Twist

This is a beginner level core exercise that targets the obliques.

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.

Single Arm Dumbbell Row

The single arm bent over row targets the mid back and is a great beginner strength exercise.

Do 12 reps on each side

LEARN EXERCISE

Bosu Squat

This is a lower body exercise that uses the Bosu to increase the difficulty level. This Bosu squat also helps train balance and coordination while building lean muscle mass.

Do 15 reps

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Stability Ball Tricep Dips

The stability ball tricep dip is an excellent exercise that isolates the triceps and works balance and stability.

Do 10-15 reps

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Stability Ball Knee Ins

The stability ball knee in is a challenging core exercise that targets the upper and lower abs.

Do 20 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.

Push-Up

The push-up is a basic upper body exercise. This is a great exercise for any fitness level because it targets the chest, shoulders, arms and core.

Do 15-20 reps

LEARN EXERCISE

Stability Ball Hamstring Curls

This hamstring curl exercise uses the stability ball. Hamstring curls improve balance and stability.

Do 15-20 reps

LEARN EXERCISE

Reverse Dumbbell Fly

The reverse fly is a shoulder exercise that trains the posterior deltoid and upper back. When this exercise is done correctly it helps maintain proper positioning in the shoulder girdle and helps to maintain proper posture.

Do 12-15 reps

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Standing Bicep Curl

This upper body exercise is a bicep curl using dumbbells. When this arm exercise is done properly it really isolates the bicep muscle.

Do 12-15 reps

LEARN EXERCISE

Stability Ball Ab Crunch

The stability ball ab crunch is a beginner core exercise. This exercise targets the abs and is suitable for any fitness level.

Do 15-20 reps

LEARN EXERCISE