Intermediate Total Body Strength

This workout is a progression from the Beginner/Intermediate Total Body Workout. It includes more advanced exercises and incorporates a barbell into many of the exercises. If you don't have a barbell you can continue to use dumbbells

1. See your doctor if you have any injuries or medical conditions
2. Begin with a 5-10 minute warm up of light cardio (walking in place, etc.)
3. Perform each exercise for 1-3 sets of 10-16 repetitions. Rest for 30-60 secs between sets
4. Use enough weight that you can ONLY complete desired number of reps
5. For shorter workouts, split this into separate upper and lower body workouts
6. Combine this with an ab workout for a complete workout

Do this workout 2-3 non-consecutive days a week, taking 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 for more detailed view.

Squat with Barbell

Stand with feet wider than shoulders with barbell resting on meaty part of shoulders. Bend knees and, keeping chest up, lower into a squat. Keep abs in and the knees behind the toes. Push through the heels to raise back up and repeat.

Walking Lunges

Stand with feet together, and step right foot forward into a lunge, taking both knees to 90 degrees. Step together with left foot and then lunge forward with left foot into a lunge. Continue, alternating legs, for the length of the room. Don't allow front knee to bend over the toe.

Deadlifts

Stand with feet hip-width apart, weights in front of thighs. Keeping back flat and abs in, tip from the hips and lower torso towards the floor, hands close to legs, shoulders back. Squeeze glutes and hamstrings to raise back up. All movement is from the hips, so don't round the back.

One-Leg Extension on Ball

This is an advanced exercise so use caution. Lie face up with ball under upper back, knees bent, hips lifted into a bridge position. Maintaining balance (if you can!) extend right leg until it's parallel to floor. Bend knee and repeat before switching sides. Make it easier by propping ball against the wall or place fingertips on floor for balance.

Push Ups

Begin in pushup position on hands and toes, hands a bit wider than shoulders. Keeping abs braced, bend the elbows and lower into pushup until elbows are about 90 degrees. Don't sag in the middle! Push up and repeat.

Barbell Chest Press

Lie on a step, bench or on the floor and hold bar (or dumbbells) a few inches above the chest. Keeping trunk braced, exhale and push weight up overhead without locking elbows. Lower down and repeat.

Dumbbell Pullovers

Lie face-up on a bench or ball (harder) and hold a medium to heavy dumbbell straight up over chest. Keeping your back against the bench and using control, slowly lower the weight behind your head, arms slightly bent, until you're level with the bench. Squeeze your back to pull the weight back up to start

Triceps Dips

Sit on a bench or chair with hands resting next to thighs. Push up and bring the hips out, butt just brushing the bench, knees bent. Bend the elbows and lower body down (staying close to bench) until elbows are 90 degrees. Push up and repeat. Straighten the legs for more intensity.

Triceps One-Armed Pushup

Lie down on left side, hips and knees stacked. Wrap the left arm around torso so that left hand is resting on the right waist. Place the right hand on the floor in front of you, palm parallel to the body. Squeeze the triceps and push your body up. Lower and repeat before switching sides.

Barbell Bicep Curl

Stand with fit hip-width apart holding bar (or dumbbells) in front of thighs, palms out. Bend elbows and bring weights towards the shoulders (without swinging). Lower back down and repeat.

Hammer Curls on One Leg

In standing position, lift the left leg off the ground and balance on the right leg. With palms facing in, bend elbows and bring weights towards shoulders without swinging the elbows. Lower back down and repeat. For the next set, balance on the other leg.