Intermediate Full Body Strength II


Advanced Level of Difficulty (60+ minute workout)

This is an intermediate strength work-out that targets the entire body. It would be a great addition for anyone looking to add another day of strength and conditioning into their weekly routine.

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Exercise

Perform the reps/sets or each exercise in this group one after another. Rest for the specified time period between sets and exercises.

Picture of a male doing Air Squats Exercise

Air Squats

The air squat is a beginner level lower body exercise that targets the glutes ad quads.

Do 20 reps
LEARN EXERCISE
Picture of a male doing Push-Up Exercise

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 20 reps
LEARN EXERCISE
Picture of a male doing Cable Trunk Twist Exercise

Cable Trunk Twist

The cable trunk twist is an intermediate core exercise. This exercise isolates the trunk and really works the obliques.

Do 15 reps on each side
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 20 reps
LEARN EXERCISE
Picture of a female doing Medicine Ball Crunch on Stability Ball Exercise

Medicine Ball Crunch on Stability Ball

The medicine ball crunch on the stability ball is an intermediate core exercise. This exercise targets the upper abs and uses the medicine ball for added resistance.

Do 20 reps
LEARN EXERCISE
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 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 Dumbbell Step-Ups Exercise

Dumbbell Step-Ups

The dumbbell step-up is a beginner lower body exercise. This is an excellent compound exercise that targets the quads and buttocks.

Do 10 reps on each side
LEARN EXERCISE
Picture of a male doing Dumbbell Deadlift Exercise

Dumbbell Deadlift

The dumbbell deadlift is a beginner lower body exercise that targets the glutes and hamstrings.

Do 10 reps
LEARN EXERCISE
Picture of a male doing Reverse Cable Woodchops Exercise

Reverse Cable Woodchops

The cable woodchop is a beginner level compound exercise that targets multiple muscle groups. This exercise is suitable for all fitness levels and would fit great in any fitness program.

Do 10 reps on each side
LEARN EXERCISE
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 10 reps
LEARN EXERCISE
Picture of a female doing Exercise Band Bicep Curls Exercise

Exercise Band Bicep Curls

The exercise band bicep curl is a beginner upper body exercise. This exercise really isolates the biceps and is suitable for any fitness level.

Do 12-15 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 Overhead Dumbbell Throw Exercise

Overhead Dumbbell Throw

The overhead dumbbell throw is an intermediate full body exercise. This is a great exercise for building total body strength.

Do 10 reps
LEARN EXERCISE
Picture of a female doing Bench Press Double Leg Drops Exercise

Bench Press Double Leg Drops

The bench press with a double leg drop is an advanced upper body exercise. This is a very challenging compound exercise that targets the chest, shoulders and abs and requires a great amount of core strength.

Do 10 reps
LEARN EXERCISE
Picture of a female doing Exercise Band Front Raise Exercise

Exercise Band Front Raise

This is a shoulder exercise that trains the front of the deltoids. This exercise uses the Theraband for constant resistance throughout the entire range of motion.

Do 10 reps
LEARN EXERCISE
Picture of a female doing Four Point Superman Exercise

Four Point Superman

The four point superman done on the floor is an advanced core exercise. This exercise requires a great deal of strength and muscle control. It is a great exercise to build all round core strength.

Do 10 reps on each side
LEARN EXERCISE
Picture of a male doing Abdominal Crunch-Up Exercise

Abdominal Crunch-Up

The abdominal crunch-up with the medicine ball is an intermediate core exercise that really hits the midsection hard. You must have good lower back strength in order to perform this exercise properly.

Do 15 reps
LEARN EXERCISE