Intermediate Full-Body Workout
A balanced workout plan designed to enhance general fitness through resistance training, focusing on multiple muscle groups for a comprehensive workout.
full-body
strength
fitness
intermediate
workout
full
8/9/2025•0 views•intermediate•45 min
Squats
Details
Sets
3
Reps
12-15
Rest
60s
Equipment
barbell or dumbbells
Form Instructions
Stand with feet shoulder-width apart and hold a barbell across your upper back or dumbbells at your sides.
Engage your core, keeping your chest up and back straight.
Lower your body by bending your knees, pushing your hips back as if sitting in a chair.
Go down until your thighs are parallel to the floor or lower if possible.
Push through your heels to return to the starting position.
Push-Ups
Details
Sets
3
Reps
10-15
Rest
60s
Equipment
none
Form Instructions
Start in a plank position with your hands slightly wider than shoulder-width apart.
Keep your body straight from head to heels.
Lower your body until your chest almost touches the floor while bending your elbows.
Push back up to the starting position while keeping your core engaged.
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 in each hand or a barbell.
Bend your knees slightly and hinge at the hips, lowering your torso until it's almost parallel to the floor.
Keep your back straight and core tight.
Pull the weights towards your torso, squeezing your shoulder blades together.
Lower the weights back to the starting position with control.
Lunges
Details
Sets
3
Reps
10 each leg
Rest
60s
Equipment
bodyweight or dumbbells
Form Instructions
Stand upright with feet hip-width apart, holding dumbbells at your sides if using.
Step forward with one leg, lowering your hips until both knees are at about a 90-degree angle.
The back knee should hover just above the ground, and the front knee should stay above the ankle.
Push through the front heel to return to the starting position and switch legs.
Plank
Details
Sets
3
Reps
30-60 seconds
Rest
60s
Equipment
none
Form Instructions
Lie face down and lift your body on your forearms and toes, keeping your body in a straight line.
Engage your core, glutes, and legs to hold the position firm.
Avoid dropping your hips or lifting your buttocks into the air.
Hold for the designated time, breathing steadily.
Russian Twists
Details
Sets
3
Reps
15 each side
Rest
60s
Equipment
medicine ball or weight plate
Form Instructions
Sit on the floor with your knees bent and feet flat, leaning back slightly.
Hold a medicine ball with both hands and lift your feet off the floor, balancing on your sit bones.
Rotate your torso to the right, bringing the medicine ball beside your hip.
Return to the center and then rotate to the left, repeating the movement.
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