Intermediate Difficulty with Advanced Modifications provided
intermediate workout

This total body strength workout can be done anywhere, anytime without equipment. Use this routine to improve strength and gain lean muscle mass. You may want to grab a chair, bench and / or towel for some of the more challenging movements, but it isn’t required. The workout is great for both men and women.

45 Minute Total Body Strength Workout without Equipment

Warm Up:
Jog in Place + Arm Crossover
Posterior Swing
Standing Arm Hauler

Bottom ½ Sumo DL / Sumo DL
Bulgarian Split Squat / Split Squat
Hip Hinge Abduction with Pause
Triple Drop Squat / Drop Squat
One Leg Stiff Leg Deadlift / to Knee
Jump Squat + Leg Lift / Squat + Leg Lift
One Leg Hip Up / Hip Up

Upper Body:
High Plank Row / from Knees
Staggered Push Ups
Iso Biceps Triceps Crusher
Pseudo Planche Hold / from Knees
Triceps Popups / from Knees
Skydiver Pullbacks / Feet Down
Pike Push ups / from Knees
Towel Hammer Curl / Iso Hammer Curl
Star Plank / from Knees
Dolphin Pushups / from Knees

Hollow body pulse / knees bent
Mountain Climbers / modified
Hollow body flutter kick / knees bent
Jack knife / modified
3 level sit ups / crunches
Extended Low Plank / from knees

Cool Down:
Hip Flexor Stretch
Chest Opener
V-Sit Stretch (3 ways)