Intermediate Full-Body Workout
This 45-minute workout plan targets various muscle groups using minimal equipment for overall fitness improvement.
full-body
strength
cardio
bodyweight
intermediate
minimal
4/28/2025•0 views•intermediate•45 min
Bodyweight Squats
Details
Sets
3
Reps
10-15
Rest
60s
Equipment
none
Form Instructions
Stand with your feet shoulder-width apart, toes slightly pointing out.
Bend your knees and push your hips back as if sitting in a chair.
Keep your chest up and back straight.
Lower yourself until your thighs are parallel to the ground or as low as comfortable.
Return to standing by pushing through your heels.
Push-Ups
Details
Sets
3
Reps
8-12
Rest
60s
Equipment
none
Form Instructions
Start in a plank position with hands slightly wider than shoulder-width apart.
Keep your body straight from head to heels.
Lower your body until your chest nearly touches the ground.
Push back up to the starting position while keeping your core engaged.
Dumbbell Deadlifts
Details
Sets
3
Reps
8-12
Rest
60s
Equipment
dumbbells (or any weighted object)
Form Instructions
Stand with feet hip-width apart, holding a dumbbell in each hand in front of your thighs.
Hinge at your hips and slightly bend your knees, lowering the dumbbells along your legs.
Keep your back straight and core tight.
Lower until you feel a stretch in your hamstrings, then return to standing by driving through your heels.
Plank
Details
Sets
3
Reps
30-60 seconds
Rest
45s
Equipment
none
Form Instructions
Lie face down and lift your body off the ground with your forearms and toes.
Keep your body in a straight line from head to heels.
Engage your core, keeping your hips level and not sagging.
Lunges
Details
Sets
3
Reps
10-12 per leg
Rest
60s
Equipment
none
Form Instructions
Stand tall with your feet together.
Step forward with one leg, lowering your hips until both knees are bent at about 90 degrees.
Make sure the front knee stays above the ankle, not pushing over it.
Push off the front foot to return to standing, then switch legs.
Mountain Climbers
Details
Sets
3
Reps
30-45 seconds
Rest
30s
Equipment
none
Form Instructions
Start in a high plank position.
Drive one knee toward your chest, then quickly switch legs.
Continue alternating legs as quickly as possible while keeping your core tight and body straight.
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