7 Workouts for Intermediate Level
Reece Moir, Personal Trainer at Stack House Gym, has designed 7 exercise routines for intermediate level that you can do at home or at the gym.
#1 EXERCISE ROUTINE: HIIT PYRAMID (COMPLETE X 5)
Complete each exercise one after the other with little/no rest – as quick as you can. Rest 1-2 min after each round and go again. If you feel you can do more – try to perform the exercises with shorter transition times between exercises or add another round.
Skipping 30 seconds
Burpees 15 reps
Kettlebell swings 20 reps
Dumbbell clean and press 15 reps (right arm)
Skipping 30 seconds
Dumbbell clean and press 15 reps (left arm)
Kettlebell swing 20 reps
Burpees 15 reps
Skipping 30 seconds
#2 EXERCISE ROUTINE: KETTLEBELL STRENGTH TRAINING
3-4 sets
10-15 reps per exercise
45-60 secs rest between sets (more reps = shorter rest period).
Only one kettlebell needed but you can use multiple weights if you have them.
Kettlebell bridge raises
Russian kettlebell swings (to shoulder height or slightly lower, use hips and glutes to power the movement)
Kettlebell squats (hold the kettlebell in front of you close to your chest)
Half kneeling single arm kettlebell row (kneel on sofa or bench)
Lying kettlebell chest press (single arm, both hands pressing kettlebell for a more narrow press or use 2 of the same kettlebell)
Kettlebell reverse lunges
Kettlebell shoulder press (single arm, both hands pressing kettlebell for a more narrow press or use 2 of the same kettlebell)
#3 EXERCISE ROUTINE: LEGS
4 sets
10-15 reps per exercise,
45-60 secs rest between sets (more reps = shorter rest period).
Fill a rucksack with heavy objects (anything) if you don’t have weights.
Banded bridge raises (use hip circle, squeeze and hold for 3s)
Bodyweight or weighted Squat into reverse lunge – squat and 2 reverses lunges = 1 rep (alternate legs and don’t lockout on squat, keep tension on the legs throughout the set).
Weighed step ups (use chair or bench)
Weighted squat jumps (controlled landing and descent)
Weighted sliding leg curls (Rest weight or rucksack on hips, place heels on 2 separate towels on wooden or tile flooring)
#4 EXERCISE ROUTINE: PUSH WORKOUT (CHEST AND SHOULDERS)
Superset chest and shoulder exercises.
3 sets
12-15 reps per exercise
60 secs rest
Use dumbbells, kettlebells, barbell or a rucksack full of weight.
Bodyweight or weighted press ups into seated shoulder press
Lying floor press into kneeling shoulder press (do kneeling piston shoulder press if you have a set of dumbbells or kettlebells)
Slow eccentric press ups into clean and press (use any form of weight for these)
Sliding chest flies on feet or knees into lateral raises (use towels for sliding flies on wooden or tile flooring)
Over head tricep extensions
#5 EXERCISE ROUTINE: PULL WORKOUT (BACK)
4 sets
12-15 reps per exercise
45 secs rest.
Use dumbbells, kettlebells, barbell or a rucksack or towel full of weight
Lying prone W press with towel
Deadlifts
Single arm row 12-15 reps on each side (leaning on side, sofa or knee)
Bent over rows
Banded seated rows (wrap band around end of feet or base of heavy table or pole)
If you don’t have a band do isometric holds with a towel till failure (squeeze and hold at the top part of the row)Bicep curls (no weight’s? Cradle some weight in a towel, grab either end of the towel and curl)
#6 EXERCISE ROUTINE: CORE CHALLENGE
3 sets of 20 reps per exercise for a total of 100 reps per round. Perform each exercise one after the other with little or no rest between the exercises.
2 minutes rest between rounds.
Ab crunches (2s hold)
Russian twists
Leg raises with leg push
Floor wipers
V-ups
#7 EXERCISE ROUTINE: 5 ROUND AMRAP
5 rounds, 1 minute on each exercise, 30 secs rest between exercises, 2 minutes recovery between rounds. Simple yet effective!
– Clean and press into tuck jump (20 reps)
– Squats into press ups (20 reps)
– Burpees into box jump over (use bench, sturdy chair or box if you have one) 20 reps
We hope you have enjoyed these 7 exercise routines. Please share your results with us via Facebook, Instagram or email and be notified of out new workouts by subscribing to our YouTube channel. Visit our Blogs page for more workout, nutrition and general fitness advise. We will see you very soon!