Complete body strength workout for intermediates in just 30 minutes. It trains all your large muscle groups.
The workout is based on the classic muscle-building system that relies on repetitions and your previous training experience. Depending which muscles are being targeted, you’ll do between 10 and 12 repetitions of each exercise. Complete all exercises one after the other. Start with 20 alternating lunges (10 per leg). Lunge with the left leg, then the right – or the other way around. Then move on to the next exercise. The last exercise is a hold exercise that you should hold for 60 seconds.
If the plank is too easy for you, you can do a military plank instead. If you need a short break between the different exercises, take it. After each round (7 exercises) take a break of up to 90 seconds. Do the full circuit of exercises 4 times. Always make sure that your exercise is clean and controlled and keep your body under tension.
Warm up well before you start training! Have fun with our workout.
Do our Body Check to find out.
Download our mobile-friendly PDF version to keep it handy and use it anytime you want.Download Workout
For sports and for every day:
Omega-3 capsules give you your daily dose
of crucial EPA and DHA fatty acids!
Check out our vegan capsules now!
Caffeine from guarana gives you super focus.
Essential amino acids support your muscles.