Intermediate General Fitness Workout
A balanced workout plan focusing on strength, endurance, and flexibility to enhance overall fitness.
strength training
endurance
general fitness
full body workout
intermediate
full
9/14/2025•0 views•intermediate•45 min
Squat to Press
Details
Sets
3
Reps
10-12
Rest
60s
Equipment
barbell or dumbbells
Form Instructions
Stand with your feet shoulder-width apart and hold the barbell or dumbbells at shoulder height.
Lower your body into a squat position, keeping your chest up and knees aligned with your toes.
Push through your heels to return to standing while pressing the weights overhead.
Lower the weights back to shoulder height to complete one rep.
Push-Ups
Details
Sets
3
Reps
8-15
Rest
60s
Equipment
none
Form Instructions
Start in a plank position, with your hands planted slightly wider than shoulder-width apart.
Engage your core, keeping your body in a straight line from head to heels.
Lower your body until your chest nearly touches the ground, then push back up to the starting position.
Bent-Over Rows
Details
Sets
3
Reps
10-12
Rest
60s
Equipment
dumbbells or barbell
Form Instructions
Stand with your feet hip-width apart, hinge at the hips while keeping your back straight.
Hold the dumbbells or barbell, allowing them to hang down towards the floor.
Pull the weights towards your lower ribcage, squeezing your shoulder blades together.
Lower the weights back down to the starting position.
Plank with Shoulder Taps
Details
Sets
3
Reps
10-12 (each side)
Rest
60s
Equipment
none
Form Instructions
Start in a plank position with your arms straight under your shoulders.
Without shifting your hips, lift your right hand to tap your left shoulder.
Return to plank and repeat on the opposite side.
Engage your core to maintain stability throughout the movement.
Lunges
Details
Sets
3
Reps
10-12 (each leg)
Rest
60s
Equipment
dumbbells (optional)
Form Instructions
Stand tall with your feet together, holding dumbbells at your sides (if using).
Step forward with your right leg, lowering your hips until both knees are bent at 90-degree angles.
Push through your front heel to return to the starting position, then switch legs.
Russian Twists
Details
Sets
3
Reps
12-15 (each side)
Rest
60s
Equipment
medicine ball or weight plate (optional)
Form Instructions
Sit on the ground with your knees bent and lean back slightly, keeping your back straight.
Hold a medicine ball or weight plate at your chest, then rotate your torso to the right, tapping the ball on the ground.
Return to the center, then rotate to the left. This counts as one rep.
Burpees
Details
Sets
3
Reps
8-10
Rest
60s
Equipment
none
Form Instructions
Stand with your feet shoulder-width apart.
Drop into a squat position and place your hands on the ground.
Jump your feet back into a plank position, then immediately jump back to the squat.
Explode upwards into a jump, reaching your arms overhead.
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