Full-Body Intermediate Workout
This 45-minute full-body workout is designed for individuals with an intermediate fitness level. It focuses on building strength, endurance, and general fitness using various equipment.
full-body
strength training
general fitness
intermediate workout
intermediate
full
12/30/2025•0 views•intermediate•45 min
Squat with Dumbbells
Details
Sets
3
Reps
10-12
Rest
60s
Equipment
Dumbbells
Form Instructions
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
Lower your body into a squat by bending your knees and pushing your hips back.
Keep your chest up, back straight, and core engaged.
Push through your heels to return to the starting position.
Push-ups
Details
Sets
3
Reps
8-10
Rest
60s
Equipment
Bodyweight
Form Instructions
Start in a high plank position, hands slightly wider than shoulder-width apart.
Keep your body in a straight line from head to heels.
Lower your body towards the floor by bending your elbows, keeping them close to your sides.
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, holding a dumbbell or barbell.
Bend slightly at the knees and hinge at the hips to lean forward, keeping your back straight.
Pull the weight towards your hips while squeezing your shoulder blades together.
Slowly lower the weight back down to arm's length.
Plank with Shoulder Taps
Details
Sets
3
Reps
12-16 (6-8 taps per side)
Rest
60s
Equipment
Bodyweight
Form Instructions
Start in a plank position with your arms fully extended and your core engaged.
Lift your right hand to tap your left shoulder while balancing on your left hand.
Return your hand to the floor and repeat on the other side.
Keep your hips stable throughout the movement.
Deadlifts
Details
Sets
3
Reps
10-12
Rest
60s
Equipment
Dumbbells or Barbell
Form Instructions
Stand with your feet hip-width apart, holding a dumbbell or barbell.
Engage your core and keep your back straight as you hinge at your hips, lowering the weight towards the ground.
Keep the weight close to your body and do not round your back.
Return to the starting position by engaging your glutes and driving your hips forward.
Mountain Climbers
Details
Sets
3
Reps
30 seconds
Rest
30s
Equipment
Bodyweight
Form Instructions
Start in a high plank position with your shoulders over your wrists.
Drive your right knee towards your chest while keeping your left leg extended.
Quickly switch legs, driving your left knee towards your chest and extending your right leg.
Continue alternating legs rapidly while maintaining a strong plank position.
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