Intermediate Weight Loss and Toning


Intermediate Level of Difficulty (60+ minute workout)

This is an intermediate full body fitness work-out that targets all of the major muscle groups in a series of circuits. This work-out routine focuses on total body weight loss and toning and is suitable for intermediate to advanced fitness levels.

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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 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 Side Glute Kick Outs Exercise

Side Glute Kick Outs

The side glute kick-out is a beginner lower body exercise. This exercise targets the gluteus medius and is a great way to hit the outer thighs and hips.

Do 15 reps on each side
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 15 reps on each side
LEARN EXERCISE
Picture of a male doing Ab Crunch w/ Stability Ball Exercise

Ab Crunch w/ Stability Ball

The ab crunch with stability ball is a challenging core exercise that targets the abs. This exercise is suitable for all fitness levels.

Do 20 reps
LEARN EXERCISE
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 15 reps
LEARN EXERCISE
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 2 minutes
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 Step Overs on Bench Exercise

Step Overs on Bench

The step overs on the bench are a beginner exercise that really target the quadriceps and muscles of the outside of the hip. This exercise is excellent for toning the hips and building strength in the legs.

Do 15 reps on each side
LEARN EXERCISE
Picture of a female doing Single Leg Glute Bridge on Bench Exercise

Single Leg Glute Bridge on Bench

The single leg glute bridge on the bench is a challenging intermediate lower body exercise. This exercise really targets the glutes when only a single leg is used because the muscle becomes totally isolated.

Do 15 reps on each side
LEARN EXERCISE
Picture of a male doing Tricep Dips Exercise

Tricep Dips

The tricep dip is an excellent exercise that works the triceps using your own body weight in a very simple way.

Do 20 reps
LEARN EXERCISE
Picture of a male doing Cable Woodchop Exercise

Cable Woodchop

The cable woodchop is an excellent core exercise that also engages muscles in the back, shoulders and legs. This exercise can be done by beginners or advanced athletes and would be a great addition to any program.

Do 15 reps on each side
LEARN EXERCISE
Picture of a male doing Stability Ball Knee Ins Exercise

Stability Ball Knee Ins

The stability ball knee in is a challenging core exercise that targets the upper and lower abs.

Do 10 reps on each side
LEARN EXERCISE
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 2 minutes
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 Straddle Jump Ups on Bench Exercise

Straddle Jump Ups on Bench

The straddle jump ups on the bench really work the muscles of the lower body exercise. This plyometric exercise hits the quads, hamstrings, buttocks and calves.

Do 20 reps
LEARN EXERCISE
Picture of a female doing Four Point Superman on Bench Exercise

Four Point Superman on Bench

The four point superman on the bench is an intermediate core exercise. This exercise requires a great amount of core strength and stability to be done properly.

Do 10 reps on each side
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 20 reps
LEARN EXERCISE
Picture of a male doing Medicine Ball Trunk Twist Exercise

Medicine Ball Trunk Twist

The medicine ball trunk twist is a beginner core exercise. This is a great exercise that targets the entire midsection and is suitable for all fitness levels.

Do 30 reps on each side
LEARN EXERCISE
Picture of a female doing Bosu Crunch Knee Tuck Exercise

Bosu Crunch Knee Tuck

The Bosu crunch with knee tuck is an intermediate core exercise. This is a challenging exercise that improves core stability and strengthens both the upper and lower abs.

Do 15 reps on each side
LEARN EXERCISE
Picture of a female doing Single Leg Plank Exercise

Single Leg Plank

The single leg plank is an intermediate core exercise. This exercise is a progression from the plank and adds an increased element of instability.

Do this for 1 minute
LEARN EXERCISE