Intermediate Full Body Strength


Intermediate Level of Difficulty (60+ minute workout)

This is an intermediate 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 30 reps on each side
LEARN EXERCISE
Picture of a male doing Squat Press w/ Weight Plate Exercise

Squat Press w/ Weight Plate

The squat and press with the weighted bar is a beginner compound exercise. The squat and press targets the legs, shoulders, arms and core and is a great warm-up exercise for any program.

Do 15 reps
LEARN EXERCISE
Picture of a male doing Around the World Exercise

Around the World

The around the world is a great shoulder exercise. This exercise targets the anterior, posterior and lateral deltoids in a rotational movement that also strengthens rotator cuff muscles. This exercise works as a great warm-up to any upper body work-out.

Do 10 reps on each side
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 15 reps
LEARN EXERCISE
Picture of a male doing Russian Twist w/ Medicine Ball Exercise

Russian Twist w/ Medicine Ball

This is an intermediate core exercise that uses the medicine ball and stability ball to isolate and strengthen your core. This exercise also incorporates balance and stability training as you try to maintain proper form.

Do 15 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 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 Trunk Twist Plate Press Exercise

Trunk Twist Plate Press

The trunk twist weight plate press is an intermediate exercise that targets multiple muscle groups. This compound exercise trains the legs, core and shoulders. Your back even acts to assist your deltoids through the diagonal press.

Do 10 reps on each side
LEARN EXERCISE
Picture of a male doing Cross Over Push-Ups Exercise

Cross Over Push-Ups

The cross over push-up on the Bosu is an intermediate upper body exercise. This is a challenging exercise that targets the chest, shoulder, arms and core.

Do 10 reps on each side
LEARN EXERCISE
Picture of a male doing Single Leg Knee-In Exercise

Single Leg Knee-In

The single leg knee-in is an intermediate core exercise. This exercise helps to improve abdominal stength and core stabilization.

Do 15 reps on each side
LEARN EXERCISE
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

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 Dumbbell Shoulder Press Exercise

Seated Dumbbell Shoulder Press

The seated dumbbell shoulder press is a beginner upper body exercise. This exercise is a great way to increase lean muscle mass and build overall strength in the shoulders.

Do 10 reps
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 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 10 reps on each side
LEARN EXERCISE
Picture of a male doing Side Cable Cross Over Exercise

Side Cable Cross Over

The side cable cross over is a great core exercise that really targets the obliques. This is exercise can be done by any fitness level and would be a great addition to any fitness routine.

Do 10 reps on each side
LEARN EXERCISE
Picture of a female doing Bosu Single Leg Dumbbell Crunch Exercise

Bosu Single Leg Dumbbell Crunch

The single leg Bosu crunch-up is an intermediate core exercise.

Do 15 reps on each side
LEARN EXERCISE