Intermediate Total Body Workout
This 45-minute workout is designed to enhance your general fitness utilizing minimal equipment. It focuses on a range of muscle groups, ensuring a comprehensive approach to fitness.
fitness
workout
strength
endurance
minimal equipment
intermediate
minimal
9/3/2025•0 views•intermediate•45 min
Bodyweight Squats
Details
Sets
3
Reps
12-15
Rest
60s
Equipment
none
Form Instructions
Stand with your feet shoulder-width apart and your toes slightly pointed out.
Engage your core and, keeping your chest up, lower your body by bending your knees and pushing your hips back.
Descend until your thighs are at least parallel to the ground.
Push through your heels to return to standing and repeat.
Push-Ups
Details
Sets
3
Reps
8-12
Rest
60s
Equipment
none
Form Instructions
Start in a plank position with your hands slightly wider than shoulder-width.
Lower your body until your chest nearly touches the ground, keeping your elbows at a 45-degree angle.
Push yourself back to the starting position, maintaining a straight line from head to heels.
Bent-Over Rows
Details
Sets
3
Reps
10-12
Rest
60s
Equipment
dumbbells (or water bottles)
Form Instructions
Stand with your feet hip-width apart, holding a dumbbell in each hand.
Bend your knees slightly and hinge forward at the hips, keeping your back flat.
Pull the dumbbells towards your ribs, squeezing your shoulder blades together.
Lower the weights back down slowly and repeat.
Plank
Details
Sets
3
Reps
30-60 seconds
Rest
60s
Equipment
none
Form Instructions
Lie face down and lift your body up onto your forearms and toes.
Keep your body in a straight line from head to heels, engaging your core.
Hold this position for the specified time while breathing steadily.
Lunges
Details
Sets
3
Reps
10-12 (each leg)
Rest
60s
Equipment
none
Form Instructions
Start by standing tall with your feet together.
Step forward with one foot and lower your hips until both knees are bent at about a 90-degree angle.
Make sure your front knee doesn't extend past your toes.
Push through the front heel to return to standing and switch legs.
Burpees
Details
Sets
3
Reps
8-10
Rest
60s
Equipment
none
Form Instructions
Begin in a standing position, then drop into a squat with your hands on the ground.
Kick your feet back to a plank position and immediately return to the squat.
Jump up explosively from the squat position and return to standing.
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