Intermediate Exercises
The workout below is a group of intermediate exercises for people who have been working out for at least several weeks. Before beginning these intermediate and endurance exercises, make sure you always do a warm up routine. After your warm up, do 2-3 sets of 15 reps of each exercise. Rest for 1 minute between sets. Try to do this workout at least every other day, more often if you are able. Pushup Squats
Squat down and place hands flat on floor in front of you. Raise up on your toes and jump back into pushup position. Bend elbows, lowering body into a pushup. Straighten arms to push up then quickly jump back to starting position and repeat. One Leg Rowing
Hold 3-5 lb. dumbbells in your hands, elbows slightly bent, and bend forward at the hips, keeping a flat back and stomachtight, until upper body is parallel to the floor. Keeping right leg straight, raise it behind you until level with hips and bring dumbbells in to your chest as if rowing. Hold this position as you row the arms up and down for 15 reps.
Plie Squat with Weights
Begin with feet about 2 feet apart, toes pointing out, holding 3-5 lb. weights in front of body. Bend knees and lower into a squat, knees in line with toes. At the same time, bend elbows and raise weights to chest level leading with the elbows. Straighten legs, lower weights and repeat for 15 reps. Lunge
Holding 3-5 lb. weights, step lunge forward, with knees bent to 90 degrees, keeping front knee behind toe and elbows bent. While stepping forward, raise arms out to the sides, elbows bent 90 degrees, arms parallel to the ground. Step back to starting position, lower arms and repeat for 15 reps. Lunge with Bicep Curl
Holding 3-5 lb. weights, stand with one leg in front of the other and lower into a lunge. While lunging, lift weights into a bicep curl. While lunging forward, lift arms straight up overhead, lower arms and stand. Repeat for all reps and switch legs. Leg Extensions
Sit on the floor with legs in front, knees slightly bent. Place 3-5 lb. weights on the floor next to the hips and hold onto them as you push off the floor. Bend the elbows and lower the body towards the floor as you extend the right leg straight out. Lower the leg as you push back up and repeat, alternating legs for each rep. As you feel your body getting stronger and the workout gets easier, try moving up to intermediate abdominal exercises or more advanced exercises, that will help you build lean muscle and burn that fat. I've recently been made aware of an excellent fitness product that will help you do just that. It's called
Burn the Fat
and you can read about it
here.
Return from Intermediate Exercises to Fitness Programs
Return from Intermediate Exercises to Health and Fitness Source Home
|
