Intermediate Full Body Fitness Work-Out #3


Advanced 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.

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Warmup

Perform this warmup before begining your workout.

Picture of a male doing Running On Treadmill Exercise

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.

Picture of a male doing Stability Ball Shoulder Press Exercise

Stability Ball Shoulder Press

This is an excellent upper body exercise for overall shoulder strength and stability. This shoulder exercise also helps train balance and coordination by incorporating the stability ball into the exercise.

Do 12-15 reps
LEARN EXERCISE
Picture of a female doing Stability Ball Hamstring Curls Exercise

Stability Ball Hamstring Curls

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

Do 12-15 reps
LEARN EXERCISE
Picture of a male doing Side Crunches Exercise

Side Crunches

This is a core exercise that uses the rack to isolate the obliques and build strength and definition using your own body weight in a side crunch.

Do 10 reps on each side
LEARN EXERCISE
Picture of a male doing Superman 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

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 Balance Board Push Up Exercise

Balance Board Push Up

This is an advanced chest exercise that strengthens the muscles of the upper body, which includes the chest, shoulders and arms. This exercise also builds core strength and stability by using the dynamics and instability of the Balance Board.

Do 10-15 reps
LEARN EXERCISE
Picture of a female doing Sumo Dumbbell Squat Exercise

Sumo Dumbbell Squat

The dumbbell squat is a lower body exercise that is easy to perform anywhere. This exercise only uses a dumbbell to work the quads, hamstrings, lower back and buttocks.

Do 15-20 reps
LEARN EXERCISE
Picture of a male doing Back Extention Exercise

Back Extention

The back extension is a beginner core exercise. This is a great beginner exercise that helps to strengthen the lower back.

Do 10-12 reps
LEARN EXERCISE
Picture of a male doing Stability Ball Knee Ins Exercise

Stability Ball Knee Ins

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

Do 1 rep 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 male doing Stability Ball Roll Outs Exercise

Stability Ball Roll Outs

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

Do 10-15 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 10-15 reps
LEARN EXERCISE
Picture of a male doing Tricep Extensions w/ Cable Machine Exercise

Tricep Extensions w/ Cable Machine

The tricep extension on the cable machine is a beginner exercise that targets and isolates the tricep muscle. This exercise is suitable for any fitness level.

Do 12-15 reps on each side
LEARN EXERCISE
Picture of a male doing Stability Ball Ab Crunch 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