Full Body Intermediate Workout
A balanced workout targeting all major muscle groups, designed to improve general fitness, strength, and endurance over a 45-minute session.
full body
strength
endurance
fitness
intermediate
full
1/3/2026•0 views•intermediate•45 min
Barbell Squats
Details
Sets
3
Reps
8-12
Rest
60s
Equipment
Barbell, Squat Rack
Form Instructions
Stand with your feet shoulder-width apart under the barbell resting on your upper back.
Grip the barbell slightly wider than shoulder-width.
Keep your core engaged and back straight as you squat down, lowering until your thighs are parallel to the ground.
Push through your heels to rise back up to the starting position.
Push-Ups
Details
Sets
3
Reps
10-15
Rest
60s
Equipment
None
Form Instructions
Start in a plank position with your hands slightly wider than shoulder-width apart.
Lower your body until your chest nearly touches the floor while keeping your elbows at a 45-degree angle.
Push through your palms to return to the starting position, keeping your body straight throughout.
Dumbbell Bent-Over Rows
Details
Sets
3
Reps
10-12
Rest
60s
Equipment
Dumbbells
Form Instructions
Stand with feet shoulder-width apart, holding a dumbbell in each hand.
Hinge at your hips, bending your knees slightly, and keep your back flat, letting the dumbbells hang towards the floor.
Pull the dumbbells towards your hips, squeezing your shoulder blades together before lowering them back down.
Plank to Shoulder Tap
Details
Sets
3
Reps
10-12 per side
Rest
45s
Equipment
None
Form Instructions
Start in a plank position with your hands under your shoulders and body in a straight line.
While maintaining stability, lift one hand and tap the opposite shoulder.
Return the hand to the ground and repeat on the other side, ensuring your hips stay level.
Lunges
Details
Sets
3
Reps
10-12 per leg
Rest
60s
Equipment
None
Form Instructions
Stand tall with feet hip-width apart.
Step forward with one leg, lowering your hips until both knees are bent at about 90-degree angles.
Push back through your front heel to return to the starting position. Alternate legs.
Bicycle Crunches
Details
Sets
3
Reps
15-20
Rest
30s
Equipment
None
Form Instructions
Lie on your back with your knees bent and hands behind your head.
Lift your head and shoulders off the ground and bring your right elbow to your left knee while straightening your right leg.
Switch sides and continue alternating in a pedaling motion.
Tricep Dips
Details
Sets
3
Reps
10-15
Rest
60s
Equipment
Bench or Chair
Form Instructions
Sit on the edge of a bench or chair with your hands beside your hips and fingers facing forward.
Slide your hips off the edge and lower your body by bending your elbows to about a 90-degree angle.
Push back up to the starting position.
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