Intermediate Upper Body Work-Out #1


Advanced Level of Difficulty (60+ minute workout)

This intermediate workout routine strictly targets all of the major muscle groups in the upper body. 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 Running On Treadmill Exercise

Running On Treadmill

Running on the treadmill is a great option for interval training.

Do this for 10 minutes
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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 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 12-15 reps on each side
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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
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Picture of a female doing Double Leg Drops Exercise

Double Leg Drops

Double leg drops are a great lower abs exercise. Perform this exercise after you have strengthened your core and you need to progress from the single leg drops.

Do 10-15 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 Bosu Push-Up Exercise

Bosu Push-Up

The Bosu Push-up is a challenging upper body strength exercise that targets the chest, shoulders, arms and core.

Do 15-20 reps
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Picture of a male doing Pendulums with the Stability Ball Exercise

Pendulums with the Stability Ball

Stability ball pendulums are a more advanced core exercise that require skill and strength.

Do 10 reps on each side
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Picture of a male doing Machine Hammer Curls Exercise

Machine Hammer Curls

This upper body exercise is a bicep curl that uses the cable machine and the hammer grip to strengthen the bicep muscle as well as the muscles of the forearm.

Do 12-15 reps
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Picture of a female doing Stability Ball Back Extension Exercise

Stability Ball Back Extension

The stability ball back extension is a beginner core exercise. This is exercise helps to strengthen the lower back and is suitable for all fitness levels.

Do 10-12 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 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 12-15 reps
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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 10-15 reps
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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 12-15 reps on each side
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Picture of a female doing Side Plank Exercise

Side Plank

This is an intermediate core exercise that requires a little more strength and coordination than the basic plank. When done with proper form, this exercise really strengthens and tightens the abdominal and lower back muscles.

Do 1 rep on each side
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