Intermediate General Fitness Workout
A balanced workout plan designed to enhance general fitness, incorporating strength, endurance, and flexibility using a variety of equipment.
general fitness
strength training
endurance
intermediate
full
6/24/2025•0 views•intermediate•45 min
Squats
Details
Sets
3
Reps
10-15
Rest
60s
Equipment
barbell
Form Instructions
Stand with your feet shoulder-width apart, barbell resting across your upper back.
Engage your core and keep your chest up as you lower your body by bending at the knees and hips.
Descend until your thighs are parallel to the ground (or lower if flexibility allows).
Push through your heels to return to the starting position while keeping your back straight.
Bench Press
Details
Sets
3
Reps
8-12
Rest
60s
Equipment
barbell and bench
Form Instructions
Lie back on a flat bench, with your feet securely on the ground.
Grip the barbell with hands slightly wider than shoulder-width apart.
Lower the barbell to your chest, keeping your elbows at about a 45-degree angle.
Press the bar back up until your arms are fully extended.
Bent Over Rows
Details
Sets
3
Reps
10-12
Rest
60s
Equipment
dumbbells
Form Instructions
Stand with your feet hip-width apart, holding a dumbbell in each hand.
Bend at the hips and knees, keeping your back straight and chest up.
Pull the dumbbells towards your torso, keeping your elbows close to your body.
Squeeze your shoulder blades together at the top of the movement, then lower the weights back down.
Plank
Details
Sets
3
Reps
30-45 seconds
Rest
30s
Equipment
none
Form Instructions
Lie face down on the floor, then lift your body into a plank position on your forearms and toes.
Keep your body in a straight line from head to heels, engaging your core.
Hold the position for the prescribed time while breathing steadily.
Lunges
Details
Sets
3
Reps
10-12 per leg
Rest
60s
Equipment
dumbbells
Form Instructions
Stand upright with a dumbbell in each hand at your sides.
Step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle.
Push through the heel of the front foot to return to the starting position.
Alternate legs with each rep.
Dumbbell Shoulder Press
Details
Sets
3
Reps
8-12
Rest
60s
Equipment
dumbbells
Form Instructions
Sit on a bench with back support 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 dumbbells back to the starting position with control.
Cool Down Stretching
Details
Sets
1
Reps
5 minutes
Rest
0s
Equipment
none
Form Instructions
Engage in static stretching focusing on all major muscle groups: quadriceps, hamstrings, shoulders, back.
Hold each stretch for 15-30 seconds, breathing deeply.
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