Full-Body Strength and Conditioning Workout

A balanced full-body workout designed for intermediate fitness levels, focusing on strength, endurance, and general fitness. This 45-minute session incorporates various exercises to efficiently target multiple muscle groups.

full-body

strength

conditioning

fitness

intermediate

full

4/17/2025•0 views•intermediate•45 min

Barbell Squat

Details

Sets

Reps

8-12

Rest

60s

Equipment

Barbell

Form Instructions

Stand with feet shoulder-width apart, barbell resting on your upper back.

Engage your core and maintain a neutral spine.

Slowly lower your body by bending at the knees and hips, keeping your chest up.

Go down until your thighs are parallel to the ground or slightly below.

Drive through your heels to return to the starting position.

Push-Up

Details

Sets

Reps

10-15

Rest

30s

Equipment

None

Form Instructions

Start in a plank position with your hands slightly wider than shoulder-width apart.

Keep your body in a straight line from head to heels.

Lower your body until your chest nearly touches the floor.

Push back up to the starting position, keeping your elbows at a 45-degree angle.

Dumbbell Bent Over Row

Details

Sets

Reps

10-12

Rest

45s

Equipment

Dumbbells

Form Instructions

Hold a dumbbell in each hand, hinge at the hips and bend your knees slightly.

Maintain a flat back and allow the weights to hang at arm's length.

Pull the dumbbells towards your lower ribcage while squeezing your shoulder blades together.

Lower the weights back to the starting position with control.

Plank

Details

Sets

Reps

30-60 seconds

Rest

30s

Equipment

None

Form Instructions

Get into a forearm plank position with elbows directly under your shoulders.

Keep your body in a straight line from head to heels.

Engage your core and avoid dipping your hips or raising your buttocks.

Hold this position for the prescribed duration.

Dumbbell Shoulder Press

Details

Sets

Reps

8-12

Rest

60s

Equipment

Dumbbells

Form Instructions

Stand or sit with a dumbbell in each hand at shoulder height.

Press the dumbbells overhead until your arms are fully extended.

Lower the weights back to shoulder height with control.

Walking Lunges

Details

Sets

Reps

10-12 per leg

Rest

45s

Equipment

None

Form Instructions

Stand upright and take a step forward with your right leg.

Lower your hips until your right knee is bent at a 90-degree angle and the left knee is close to the ground.

Push off your right foot to bring your left leg forward into the next lunge.

Deadlift

Details

Sets

Reps

8-10

Rest

60s

Equipment

Barbell

Form Instructions

Stand with your feet hip-width apart with the barbell over your feet.

Bend at your hips and knees to grip the bar with hands shoulder-width apart.

Lift your chest, engage your core, and pull the barbell upwards, extending your hips and knees simultaneously.

Lower the barbell back to the ground with control.

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