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Intermediate Full Body Session

Updated: May 1, 2020

Intermediate session for those who has more experience in exercise or those who are beginners and want to challenge themselves.


-Sumo Squats:

  • Do 10 repetitions

  • Rest 30 seconds

  • Do 3 sets

-Tips: Stand with feet slightly wider than hip-width apart, toes pointed out at 45 degrees, torso leaned slightly forward. Inhale as you bend your knees and sink your hips down until your thighs are parallel to the floor. Exhale and drive through your heels back to starting position. Repeat.


-Back Lunges:

  • Do 12 repetitions (6 per leg)

  • Rest 15 seconds between legs

  • Do 3 sets

-Tips: Take a large and controlled step backward with your left foot. Lower your hips so that your right thigh becomes parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted. Return to standing by pressing your right heel into the floor and bringing your left leg forward to complete one rep. Repeat other leg.


-Push Up Variation (Wide Legs):

  • Do till failure or as maximun 10 repetitions

  • Rest 1 minute

  • Do 3 sets

-Tips: Place you feet in a wide position on a floor or mat and your hands shoulder's width apart on the ground. Slowly lower your torso down towards the floor then have a pause, finish pulling your torso up to the starting position. Repeat.


-Lower Back Curls:

  • Do 8 repetitions, holding for 2 seconds on the highest point

  • Rest 30 seconds

  • Do 3 sets

-Tips: Lie down flat with your arms by your sides. Slowly raise your chest upwards, with your arms down. Keep your head up during the move. Once you've reached the furthest point up, lower yourself back down. Then repeat.



-Pull Legs:

  • Do 14 repetitions (7 per each leg)

-Tips: Lay down so that only your hands and feet are touching the ground, with your body in a straight line(Plank position). Kick your right leg upwards as high as you can then, bring it back down and then kick upwards your left leg. Continue to alternate back and forth between legs.

straight away

-Flutter Legs:

  • As many as repetitions as possible (AMARAP) in 30 seconds

-Tips: Lie on your back and extend your legs up to a 45-degree angle after, keeping your legs stick straight and glued together with your toes pointed, start lowering one leg then, raise your lowered leg and lower the other, focusing on keeping your core engaged and continue the movement, alternating between legs.

-After you have done this Super Set (2 exercises in a row with no rest):

  • Rest for 1 minute

  • Repeat 2 more Super Sets



Hope you enjoy this Full Body Workout for Intermediate level. If you find one or some of the exercises very challenging then try to go back to my other workout for Beginners level, which it might be more suitable for you. Then come back to the Intermediate level and try again.

Do not forget that you can ask me anytime or give me a comment for any question you might have.

Also, do not forget to stretch your muscles after every workout you do.

For more information just follow me in my social media and check my other videos.

If you do not have enought with all of this then, just contact to me and BOOK your FREE TRIAL session with me, and I will show you how to do everything and I will correct your technic and performance by myself in LIVE!!

Book your FREE TRIAL with me.

Keep yourself consistent in your exercises routines and nutrition plans..Result will come sooner or later but do not give back!!!

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