Intermediate Difficulty with Advanced Modifications provided
intermediate workout

If you’re looking to push your body to new limits, then this is the routine for you. No muscle group will be left behind in this one. The strength training routine is broken up into four parts: warm up, total body strength, abs, and cool down. The total body strength workout only requires dumbbells. You may want one heavier and one lighter pair so that you can switch up the weight as needed.

60 Minute Workout for Strength

Warm Up
Step Back + Reach
Hamstring Sweep
Punch Out + Run in Place

Strength Training
A1: Dumbbell Curtsy Lunge / Reverse Lunge x12, x10, x8
A2: Shoulder Press + Chest Squeeze x12, x10, x8
B1: Suitcase Squats 3×10
B2: V Sit Fly / Modified V Sit 3×10
C1: Underhand Bent Over Row 3×10
C2: Dumbbell Push Press + Windmill 3×8
D1: Sumo DL + Hammer Curl 3×8
D2: One Arm Dumbbell Snatch 3×8
D3: Dumbbell Reach Crunch / Reach Crunch 3×15

DB Alt Reach Crunch + Knee / without DB’s
DB Russian Twists / without DB’s
DB Lying Leg Raise / without DB’s
X Factor / without DB’s
DB Side Plank Rotators / without DB’s
DB Reverse Crunch + Toe Touch / without DB’s
DB Side Plank Dips / without DB’s
DB Cross Punch Crunch / without DB’s

Cool Down
Upright External Rotation
Chest Opener
Standing Quad Stretch
Lying Straight Leg Hamstring Stretch
Lying Cross Body Knee