Intermediate Full Body Fitness Work-Out #5


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.

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Warmup

Perform this warmup before begining your workout.

Picture of a male doing Stationary Bike Exercise

Stationary Bike

The stationary bike is used for recovery and cardio intervals.

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 Straight Arm Pull Down Exercise

Straight Arm Pull Down

The straght arm pull down is a beginner back exercise. This exercise is suitable for all fitness levels and really isolates the lats.

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 female doing Stability Ball Calf Raises Exercise

Stability Ball Calf Raises

The calf raise is a simple exercise that uses the stability ball to isolate the calf muscles.

Do 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 Stability Ball Dumbbell Press Exercise

Stability Ball Dumbbell Press

The dumbbell chest press is an intermediate chest exercise. The exercise uses the stability ball to increase the level of difficulty and the dumbbells to allow the arms to work independantly from one another. Both of these elements help to enage and challenge the core.

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 male doing Tricep Kickbacks Exercise

Tricep Kickbacks

Tricep kickbacks are excellent tricep exercises when done properly. This excercise completely isolates and tones the muscle.

Do 12-15 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

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 Push-Outs Exercise

Stability Ball Push-Outs

Stability ball push outs are an intermediate core exercise that strengthens the lower back and abs. This exercise also improves balance and coordination.

Do 10-15 reps
LEARN EXERCISE
Picture of a male doing Single Leg Glute Bridge Exercise

Single Leg Glute Bridge

The single leg glute bridge is a lower body exercise that targets the glutes and hamstrings.

Do 10 reps on each side
LEARN EXERCISE
Picture of a male doing Chest Raise Exercise

Chest Raise

The chest raise is a beginner exercise that helps strengthen the muscles in the buttocks, lower back and erector spinae with a very low risk of injury.

Do 5 reps
LEARN EXERCISE
Picture of a male doing Scissors Exercise

Scissors

Scissors are a core excercise that build abdominal strength and stamina. This is a great lower abs exercise.

Do 20 reps
LEARN EXERCISE