Intermediate Full-Body Workout
This 45-minute workout targets all major muscle groups, combining strength and conditioning exercises for general fitness improvement.
full-body
strength
conditioning
fitness
intermediate
full
9/4/2025•0 views•intermediate•45 min
Squat
Details
Sets
3
Reps
8-12
Rest
60s
Equipment
Barbell
Form Instructions
Stand with feet shoulder-width apart, barbell resting on your upper traps.
Brace your core and keep your chest up as you lower your body by bending your knees and hips.
Push through your heels to return to the starting position.
Bench Press
Details
Sets
3
Reps
8-12
Rest
60s
Equipment
Barbell and bench
Form Instructions
Lie back on a flat bench with a barbell racked above you.
Grip the barbell slightly wider than shoulder-width apart.
Lower the barbell to your chest, keeping your elbows at a 45-degree angle.
Press the barbell back up to the starting position.
Bent-Over Row
Details
Sets
3
Reps
8-12
Rest
60s
Equipment
Barbell
Form Instructions
Stand with feet shoulder-width apart and hold a barbell with an overhand grip.
Bend at the hips and knees, keeping your back straight.
Pull the barbell towards your lower ribcage, squeezing your shoulder blades together.
Lower the barbell back to the starting position.
Deadlift
Details
Sets
3
Reps
8-10
Rest
90s
Equipment
Barbell
Form Instructions
Stand with your feet hip-width apart, barbell over the middle of your feet.
Bend at the hips and knees to grip the barbell with both hands.
Keep your back flat and shoulders back as you lift the bar by extending your hips and knees.
Lower the bar back to the ground by pushing your hips back and bending your knees.
Plank with Shoulder Taps
Details
Sets
3
Reps
10-15 per side
Rest
60s
Equipment
None
Form Instructions
Start in a high plank position with your hands directly under your shoulders.
Engage your core and keep your hips level.
Tap your left shoulder with your right hand, then return to plank.
Alternate sides, aiming to minimize hip rotation.
Burpees
Details
Sets
3
Reps
8-12
Rest
60s
Equipment
None
Form Instructions
Stand with feet shoulder-width apart.
Drop into a squat position and place your hands on the ground.
Kick your feet back into a plank position.
Perform a push-up, then jump your feet forward to the squat position.
Jump up explosively, reaching your hands overhead.
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