Intermediate Full Body Fitness Work-Out #4


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 female doing Seated Lat Pull Down Exercise

Seated Lat Pull Down

The seated lat pull down is an isolation exercise that trains the muscles in the mid back.

Do 12-15 reps
LEARN EXERCISE
Picture of a male doing Reverse Dumbbell Fly 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
LEARN EXERCISE
Picture of a male doing Stability Ball Tricep Dips Exercise

Stability Ball Tricep Dips

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

Do 15-20 reps
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

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 Seated Leg Press Machine Exercise

Seated Leg Press Machine

The leg press machine helps you maintain proper form and body position while performing the exercise. This lower body exercise also enables you to use heavier weights without the use of a spotter.

Do 12-15 reps
LEARN EXERCISE
Picture of a female doing Bosu Squat 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 15-20 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 15-20 reps
LEARN EXERCISE
Picture of a male doing Open Arm Chest Raise Exercise

Open Arm Chest Raise

The open arm chest raise is a beginner level core exercise that targets the lower back.

Do 5 reps
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 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 15-20 reps
LEARN EXERCISE
Picture of a male doing Exercise Band Trunk Twist Exercise

Exercise Band Trunk Twist

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

Do 15 reps on each side
LEARN EXERCISE
Picture of a male doing Machine Hammer Curls Exercise

Machine Hammer Curls

This upper body exercise is a bicep curl that uses the cable machine and the hammer grip to strengthen the bicep muscle as well as the muscles of the forearm.

Do 12-15 reps
LEARN EXERCISE
Picture of a female doing Double Leg Drops Exercise

Double Leg Drops

Double leg drops are a great lower abs exercise. Perform this exercise after you have strengthened your core and you need to progress from the single leg drops.

Do 10-15 reps
LEARN EXERCISE