workout type: intermediate level

Whole Body Intermediate

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Building on the beginner workout - now we’re into more complex, integrated movement patterns with added weight - though all can be adapted to use only bodyweight. You may need a bit more rest if adding the weight, so expect this to take 20-30 minutes - four times a week is a great plan.

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Month 1

Week 1, Day 1

Exercise no. 1

Squat with Weight

Feet slightly wider than hip distance, toes pointing slightly out, keep weight on heels. Squat low, pause and squeeze glutes as rise.

Exercise no. 2

Bodyweight Deadlift / Good Morning

On one leg, maintain neutral spine and knees soft. Fold at hips, lowering torso as other leg elevates and reach hands to floor, rise to start then repeat on other side.

Exercise no. 3

Step ups with Weights

On step 20cm minimum. Push off with one foot and place other foot fully on step, other foot joins, then leading foot returns to ground fist.

Exercise no. 4

Shoulder Press with Weights

Split stance, a weight in either hand, alternate extending elbows to push weights overhead.

Exercise no. 5

Press Ups on Knees/Feet

On hands -wider than shoulders – and feet (or knees with butt tucked in), bend elbows out and lower chest to the floor, keeping hips in line with rest of body, push back up to start.