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 the program, 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 both hands, elbows slightly bent, and bend forward at the hips, keeping back flat and stomachtight, until upper body is parallel to the floor. Keeping right leg straight, raise it behind you until level with hips and pull dumbbells towards your rib cage in a rowing motion. 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 forward into a lunge, bending both knees to 90 degrees, keeping front knee behind toe and elbows bent. As you lunge, lift arms straight out to the sides, elbows bent to 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. As you lunge, curl weights into bicep curls. At the bottom of the lunge, 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 a more advanced exercise program, 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.

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