Do you want to know a workout plan which targets all the muscles in the body i.
e.
shoulder, hips, thighs, glutes, arms, back and chest? Then the answer is Intermediate Total Body workout.
This workout plan involves advanced and heavier workouts.
Always remember to consult your doctor before starting and maintaining a workout plan.
For this total body workout you should have familiarity with strength training.
Also, make sure that you have lifted weights continuously for four to eight weeks.
The equipment which is required for this workout plan is dumbbells of different weights, bench or step and exercise ball.
Given below are few exercises explained in detail from an intermediate workout plan.
All these exercises are to be performed for a set of two with each having 12 repetitions.
1.
Ball Squats using Dumbbells: Stand in front of the wall with your feet shoulder width apart such that a ball is placed between you and the wall.
Lean against the ball.
Now lower in to squat such that the knees are behind your toes and knees bending.
Ensure that the weight is in the heels.
Keep lowering till your thighs are parallel to floor.
You can hold heavy-medium dumbbells for intensity.
2.
Deadlifts: Stand with your feet at hip distance apart and hold in front of your thighs heavy-medium weights.
Now, tip from hips lowering the weights towards floor while keeping abs tucked in, back straight and shoulders back.
Use heels to push in, stand and repeat.
3.
Lunges using dumbbells: standing in split stance with your feet 3 feet apart, hold dumbbells of heavy-medium weights in both hands.
Lunge down while bending knees but torso straight.
The front knee should be allowed to bend over toe.
Return to initial position by pushing heels.
Repeat 2 sets for each leg.
4.
Butt Lifts with Ball: Lie on an exercise ball with your neck, head and shoulder supported by it.
Keep your knees bent and toes lifted.
Now, holding heavy-medium weights on hips lower your hips towards floor.
Ensure that the ball is not rolling.
Raise your hips by squeezing glutes till your body is in straight line.
Repeat.
5.
Chest Flies: Lie down on bench or step while holding heavy-medium weights in your hands and directly above chest with your palms facing in.
Lower the weights by lowering arms to your sides at the level of the chest.
The elbows should be bent slightly but fixed.
Bring arms to original position by squeezing chest.
Repeat.
Other exercises are listed below: 1.
Pushups on exercise ball 2.
One Armed dumbbells rows 3.
Incline Bicep Curls 4.
Overhead presses 5.
Kickbacks