Intermediate Full Body Strength III


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 Trunk Twist w/ Weight Plate Exercise

Trunk Twist w/ Weight Plate

The trunk twist with the weighted plate is an excellent exercise to warm-up the lower back and core. This is a beginner exercise that can be done by any fitness level.

Do 10-15 reps on each side
LEARN EXERCISE
Picture of a male doing Exercise Band Squat Row Exercise

Exercise Band Squat Row

The exercise band squat row is a beginner full body exercise. This is an excellent compound exercise that targets the glutes, quads, back and arms and would be suitable for any fitness level.

Do 20 reps on each side
LEARN EXERCISE
Picture of a male doing Walk-Out Push-Up into T-Bar Exercise

Walk-Out Push-Up into T-Bar

The walk-out push-up into a t-bar position is an intermediate full body exercise. This is a great dynamic warm-up exercise as it targets the hamstrings, core, chest, triceps and rotator cuffs.

Do 6 reps
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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
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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 10-12 reps
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Picture of a male doing Stability Ball Bent Over Row Exercise

Stability Ball Bent Over Row

This stablity ball exercise works the upper back and mid back while also improving balance, coordination and core strength through the use of the stability ball.

Do 10-12 reps on each side
LEARN EXERCISE
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 10-12 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 Barbell Trunk Twist Exercise

Barbell Trunk Twist

The barbell trunk twist is an intermediate core strength exercise. This exercise requires a lot of upper body and core strength and should only be performed by intermediate to advanced fitness levels.

Do 10 reps on each side
LEARN EXERCISE
Picture of a male doing Reclined Body Rows Exercise

Reclined Body Rows

The recline body row is a beginner upper body exercise. This exercise requires upper body strength and targets the back, arms and shoulders.

Do 15 reps
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Picture of a male doing Bosu Push Up with Knee Tuck Exercise

Bosu Push Up with Knee Tuck

The Bosu Push-up with the stability ball knee tuck is a very challenging advanced exercise. This exercise targets the chest, arms and abs and also improves core stability.

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 Bosu Squat Press Exercise

Bosu Squat Press

The Bosu squat press with the weight plate is an intermediate full body strength exercise. This exercise builds leg, shoulder and core strength and also helps to improve balance and coordination.

Do 10-12 reps
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Picture of a female doing Side Plank Hip Raise Exercise

Side Plank Hip Raise

The side plank hip raise is a beginner core exercise. This exercise strengthens the muscles of the core with most of the body weight placed on the underside obliques.

Do 15 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 10-15 reps
LEARN EXERCISE