Intermediate Full-Body Workout
A balanced 45-minute workout that targets multiple muscle groups to promote general fitness, using a variety of equipment to enhance strength and endurance.
full-body
strength
endurance
intermediate
full
8/10/2025•0 views•intermediate•45 min
Barbell Squats
Details
Sets
3
Reps
10-15
Rest
60s
Equipment
Barbell
Form Instructions
Stand with feet shoulder-width apart, with the barbell resting across your upper back.
Engage your core and keep your chest up.
Lower your body by bending at the hips and knees until your thighs are parallel to the floor.
Push through your heels to return to the starting position.
Push-Ups
Details
Sets
3
Reps
8-12
Rest
45s
Equipment
Bodyweight
Form Instructions
Start in a plank position with your hands shoulder-width apart.
Lower your body until your chest nearly touches the floor.
Keep your elbows at a 45-degree angle to your body.
Push back up to the starting position while keeping your core engaged.
Dumbbell Bent-Over Rows
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.
Bend at the hips and knees slightly, keeping your back straight and chest up.
Pull the dumbbells towards your lower rib cage, squeezing your shoulder blades together.
Lower the weights back down controlling the movement.
Plank
Details
Sets
3
Reps
30-60 seconds
Rest
30s
Equipment
Bodyweight
Form Instructions
Start in a forearm plank position, keeping your elbows directly beneath your shoulders.
Engage your core, glutes, and legs to keep your body in a straight line from head to heels.
Hold this position for the desired time without letting your hips sag or rise.
Jump Rope
Details
Sets
3
Reps
1-2 minutes
Rest
30s
Equipment
Jump Rope
Form Instructions
Stand with your feet together holding the jump rope handles.
Swing the rope over your head and jump as it passes your feet.
Land softly on the balls of your feet and keep your knees slightly bent.
Maintain a steady rhythm and core tight while jumping.
Standing Dumbbell Shoulder Press
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 shoulder height.
Engage your core and press the dumbbells overhead until your arms are fully extended.
Lower the weights back to shoulder height under control, maintaining a neutral spine.
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