Intermediate Total Body Strength and Conditioning


Intermediate Level of Difficulty (60+ minute workout)

This is a total body work-out that focuses on increasing strength and improving overall conditioning. This work-outs contains many challenging compound exercises and is suitable for intermediate to advanced fitness levels only.

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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 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 Single Leg Walk-Out w/ Push-Up Exercise

Single Leg Walk-Out w/ Push-Up

The single leg walk-out into a push-up is an intermediate compound exercise. This exercise targets the entire body and can be used as a great dynamic warm-up exercise or addition to any full body program.

Do 6-8 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 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 female doing Stability Ball Knee Tuck Exercise

Stability Ball Knee Tuck

The stability ball knee tuck is a beginner core exercise. This exercise targets the lower abs but also helps to strengthen the obliques and upper abs.

Do 20 reps
LEARN EXERCISE

Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Repeat this circuit 3 times.

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

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 Hop Overs on the Bench Exercise

Hop Overs on the Bench

The hop over is a beginner level plyometric exercise. This exercise helps build explosive power in the hips and legs, conditions your core and improves agility and coordination.

Do 20 reps on each side
LEARN EXERCISE
Picture of a male doing Single Arm Seated Row Exercise

Single Arm Seated Row

The one arm seated row is a beginner back exercise. This exercise targets the mid and upper back.

Do 10 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
Picture of a male doing Bosu Plank to Push-Up Exercise

Bosu Plank to Push-Up

The push up to plank on the Bosu is an intermediate core exercise. This exercise not only builds strength in the upper body but it also will help tone and tigthen your core. This exercise uses the Bosu to add an element of instability and increased difficulty.

Do 10 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 Barbell Military Press Exercise

Barbell Military Press

The barbell military press is an upper body strength exercise that targets the medial and posterior deltoids and the entire core.

Do 10 reps
LEARN EXERCISE
Picture of a male doing Stability Ball Roll Outs Exercise

Stability Ball Roll Outs

The stability ball roll-out is an intermediate core exercise that targets the abs and obliques.

Do 10-15 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 10-15 reps on each side
LEARN EXERCISE
Picture of a male doing Leg Drop Crunch w/ Stability Ball Exercise

Leg Drop Crunch w/ Stability Ball

The leg drop crunch with the stability ball is an intermediate core exercise. This exercise requires a great deal of upper amd lower abdominal strength using the stability ball to increase the level of resistance and difficulty.

Do 15-20 reps
LEARN EXERCISE