Intermediate Full-Body Workout

This 45-minute workout targets all major muscle groups for improved strength, endurance, and general fitness. Designed for those with an intermediate fitness level, it combines resistance training and conditioning through a variety of dynamic exercises.

full body

resistance training

strength

conditioning

fitness

intermediate

full

3/31/2026•0 views•intermediate•45 min

Barbell Squats

Details

Sets

Reps

8-12

Rest

60s

Equipment

Barbell, squat rack

Form Instructions

Stand with your feet shoulder-width apart under the squat bar.

Grip the barbell with both hands and position it across your upper back.

Breathe in and lower yourself by bending your knees, keeping your chest up and back straight.

Go down until your thighs are at least parallel to the floor.

Push through your heels to return to the starting position while exhaling.

Dumbbell Bench Press

Details

Sets

Reps

8-12

Rest

60s

Equipment

Dumbbells, bench

Form Instructions

Lie back on a flat bench with a dumbbell in each hand at chest level.

Keep your feet flat on the ground and your wrist straight.

Press the dumbbells upwards until your arms are fully extended.

Lower the dumbbells back to the chest level in a controlled manner.

Pull-Ups

Details

Sets

Reps

6-10

Rest

90s

Equipment

Pull-up bar

Form Instructions

Grab the pull-up bar with your palms facing away and hands shoulder-width apart.

Hang with your arms fully extended and legs straight.

Pull yourself up until your chin is above the bar.

Lower yourself back down in a controlled manner.

Plank to Push-Up

Details

Sets

Reps

6-10 (per side)

Rest

60s

Equipment

None

Form Instructions

Start in a forearm plank position.

Push up onto your hands one at a time until you’re in a full push-up position.

Lower back down to the forearm plank one arm at a time.

Alternate which arm leads the movement on each rep.

Leg Raises

Details

Sets

Reps

10-15

Rest

60s

Equipment

None

Form Instructions

Lie flat on your back with your legs straight and arms at your sides.

Lift your legs together toward the ceiling, keeping them straight.

Lower your legs back down until just above the ground without touching it.

Repeat, keeping your core engaged throughout.

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.

Keep your elbows tucked slightly in and palms facing forward.

Press the dumbbells overhead until your arms are fully extended.

Lower the dumbbells back to shoulder height slowly.

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