Intermediate Total Body Strength
The intermediate total body workout targets all the muscles in the body, including the hips, glutes, thighs, chest, back, shoulders and arms. This workout is a step up from this Beginner Total Body Workout, involving more advanced exercises and heavier weights.
Precautions
See your doctor before trying this workout if you have any injuries, illnesses or other conditions.
You should be familiar with strength-training exercises and have been lifting
weights consistently for at least 4 to 8 weeks.
Equipment Needed
Various weighted dumbbells, an exercise ball and a step or bench.
How To
- Begin with a 5- to- 10-minute warm-up of light cardio (walking in place, etc.)
- Perform two sets of 12 reps of each exercise with 20 to 30 seconds of rest between sets
- Choose a weight you can only lift for 12 reps — the last rep
should be difficult, but not impossible
- To progress, add 1 to 2 reps each week (up to 16 reps); add sets and/or increase weight each week by about 5 to 10%.
- Perform this workout 2 to 3 times a week, with at least one day of rest between workouts
- For best weight loss results, combine this workout with regular cardio and a healthy, low-calorie diet. Click on pictures and links for more detailed instructions.
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Ball Squats with Dumbbells |
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Lunges
with Dumbbells |
Deadlifts
Stand with feet hip-distance apart, medium-heavy weights in front of thighs. Keeping the shoulders back, abs in and the back straight, tip from the hips and lower the weights toward the floor. Push in to the heels to stand and repeat for 2 sets of 12 reps. |
Butt Lifts on the Ball
 Lie on the ball with the head, neck and shoulders supported, knees bent and toes lifted. Hold medium-heavy weights on the hips. Begin the move by lowering the hips toward the floor without rolling on the ball. Squeeze the glutes to raise hips until the body is in a straight line. Lower and repeat for 2 sets of 12 reps. |
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Pushups
on the Ball |
Chest Flies
 Lie face up on a bench or step and hold medium-heavy weights over the chest, palms facing in. Keeping the elbows slightly bent and fixed, lower the arms out to the sides to chest level. Squeeze the chest to bring the arms back up (as though you're hugging a tree). Repeat for 2 sets of 12 reps. |
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One-Armed Dumbbell Rows |
Overhead Presses
Sit or stand, abs engaged, and hold weights just over the shoulders, keeping elbows bent like goal posts. Press the weights overhead, without arching the back, concentrating on the shoulders. Lower down until weights are at ear-level, and repeat for 2 sets of 12 reps. |
Incline Bicep Curls
Sit on an exercise ball and roll forward until you're at an incline. Holding medium-heavy weights, curl the weights up toward the shoulders and lower back down, keeping a slight bend in the elbows at the bottom of the movement. Repeat for 2 sets of 12 reps. |
Kickbacks
Bend at the waist, so that the torso is parallel to the floor, back flat and abs in. Holding light-medium weights, begin the movement with elbows bent next to the torso. Keeping elbows stable, extend the arms out behind you, squeezing the triceps. Lower back down and repeat for 2 sets of 12 reps. |
