Top 10 Full Body Workout Routines for Intermediate Lifters

Are you feeling stuck in your fitness journey? Maybe your current routine isn't challenging enough, or you're struggling to find the right balance between strength and endurance. If you're an intermediate lifter looking to level up your workouts, this guide is for you. We've compiled ten effective full body workout routines that will push your limits, all while being manageable for busy schedules and small spaces.

Quick Stats:

• Total Time: 30-45 minutes
• Equipment Needed: Dumbbells, resistance bands, or bodyweight
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200-350 calories depending on intensity

Warm-Up (5 minutes)

Perform each of the following exercises for 1 minute:

1. Jumping Jacks - Get your heart rate up.
2. Arm Circles - 30 seconds forward, 30 seconds backward.
3. Bodyweight Squats - Warm up your legs.
4. High Knees - Activate your core and legs.
5. Hip Openers - Dynamic stretches to loosen your hips.

Workout Routines

Routine 1: Dumbbell Full Body Circuit

• 1. Goblet Squat

  • 12 reps
  • 3 sets
  • Rest: 45 seconds
  • Form Cue: Keep elbows inside knees.
  • Modification: Bodyweight squat.

• 2. Push-Ups

  • 10-15 reps
  • 3 sets
  • Rest: 45 seconds
  • Form Cue: Keep body in a straight line.
  • Modification: Knee push-ups.

• 3. Bent-Over Dumbbell Rows

  • 12 reps each arm
  • 3 sets
  • Rest: 45 seconds
  • Form Cue: Squeeze shoulder blades together.
  • Modification: Resistance band rows.

Routine 2: Bodyweight Blast

• 1. Burpees

  • 10 reps
  • 3 sets
  • Rest: 1 minute
  • Form Cue: Land softly on your feet.
  • Modification: Step back instead of jumping.

• 2. Plank to Push-Up

  • 8-10 reps
  • 3 sets
  • Rest: 45 seconds
  • Form Cue: Keep your hips stable.
  • Modification: Plank on knees.

• 3. Lateral Lunges

  • 10 reps each side
  • 3 sets
  • Rest: 45 seconds
  • Form Cue: Keep your chest up.
  • Modification: Regular lunges.

Routine 3: Resistance Band Power

• 1. Resistance Band Squats

  • 15 reps
  • 3 sets
  • Rest: 45 seconds
  • Form Cue: Press through your heels.
  • Modification: Bodyweight squats.

• 2. Resistance Band Chest Press

  • 12 reps
  • 3 sets
  • Rest: 45 seconds
  • Form Cue: Keep elbows at a 45-degree angle.
  • Modification: Push-ups.

• 3. Resistance Band Deadlifts

  • 12 reps
  • 3 sets
  • Rest: 45 seconds
  • Form Cue: Keep back straight.
  • Modification: Dumbbell deadlifts.

Routine 4: Core and Cardio

• 1. Mountain Climbers

  • 30 seconds
  • 3 sets
  • Rest: 30 seconds
  • Form Cue: Drive knees toward chest quickly.
  • Modification: Slow pace.

• 2. Russian Twists

  • 15 reps each side
  • 3 sets
  • Rest: 45 seconds
  • Form Cue: Rotate your torso, not just your arms.
  • Modification: Feet on the ground.

• 3. Skaters

  • 10 reps each side
  • 3 sets
  • Rest: 45 seconds
  • Form Cue: Leap sideways and land softly.
  • Modification: Side-to-side steps.

Routine 5: Strength and Stability

• 1. Single-Leg Deadlifts

  • 10 reps each leg
  • 3 sets
  • Rest: 45 seconds
  • Form Cue: Hinge at the hips.
  • Modification: Both feet on the ground.

• 2. Plank Shoulder Taps

  • 10 reps each side
  • 3 sets
  • Rest: 45 seconds
  • Form Cue: Minimize hip movement.
  • Modification: Knees on the ground.

• 3. Step-Ups

  • 12 reps each leg
  • 3 sets
  • Rest: 45 seconds
  • Form Cue: Drive through the heel.
  • Modification: Low step or no weight.

Routine 6: Plyometric Focus

• 1. Jump Squats

  • 10 reps
  • 3 sets
  • Rest: 1 minute
  • Form Cue: Land softly and control the descent.
  • Modification: Regular squats.

• 2. Tuck Jumps

  • 8-10 reps
  • 3 sets
  • Rest: 1 minute
  • Form Cue: Bring knees to chest.
  • Modification: High knees.

• 3. Box Jumps

  • 8 reps
  • 3 sets
  • Rest: 1 minute
  • Form Cue: Jump with both feet.
  • Modification: Step-up.

Routine 7: Kettlebell Conditioning

• 1. Kettlebell Swings

  • 15 reps
  • 3 sets
  • Rest: 45 seconds
  • Form Cue: Hinge at the hips, not the knees.
  • Modification: Dumbbell swings.

• 2. Kettlebell Goblet Squats

  • 12 reps
  • 3 sets
  • Rest: 45 seconds
  • Form Cue: Keep the kettlebell close to your chest.
  • Modification: Bodyweight squats.

• 3. Kettlebell Deadlifts

  • 12 reps
  • 3 sets
  • Rest: 45 seconds
  • Form Cue: Keep your back flat.
  • Modification: Dumbbell deadlifts.

Routine 8: HIIT Full Body

• 1. Jumping Lunges

  • 30 seconds
  • 3 sets
  • Rest: 30 seconds
  • Form Cue: Land softly.
  • Modification: Alternating lunges.

• 2. Push-Up to Side Plank

  • 8 reps each side
  • 3 sets
  • Rest: 45 seconds
  • Form Cue: Rotate your body as you lift.
  • Modification: Push-ups from knees.

• 3. Burpee Broad Jumps

  • 8 reps
  • 3 sets
  • Rest: 1 minute
  • Form Cue: Jump forward as far as possible.
  • Modification: Step back instead of jumping.

Routine 9: Multi-Equipment Mix

• 1. Dumbbell Thrusters

  • 12 reps
  • 3 sets
  • Rest: 45 seconds
  • Form Cue: Full body movement from squat to press.
  • Modification: Bodyweight thrusters.

• 2. Battle Ropes (if available)

  • 30 seconds
  • 3 sets
  • Rest: 1 minute
  • Form Cue: Keep your core tight.
  • Modification: Shadow waves.

• 3. Plank Jacks

  • 15 reps
  • 3 sets
  • Rest: 45 seconds
  • Form Cue: Maintain plank position.
  • Modification: Step out instead of jumping.

Routine 10: Final Challenge

• 1. Wall Balls (if available)

  • 10 reps
  • 3 sets
  • Rest: 1 minute
  • Form Cue: Squat deep before throwing.
  • Modification: Medicine ball toss.

• 2. Clean and Press (with dumbbells)

  • 10 reps
  • 3 sets
  • Rest: 1 minute
  • Form Cue: Use your legs to drive the weight up.
  • Modification: Clean only.

• 3. Farmer's Walk

  • 30 seconds
  • 3 sets
  • Rest: 1 minute
  • Form Cue: Stand tall and keep shoulders back.
  • Modification: Lighter weights.

Workout Summary Table

| Routine | Exercises | Time | |----------------------|--------------------------------------------------------|--------| | Dumbbell Circuit | Goblet Squat, Push-Ups, Bent-Over Dumbbell Rows | 30 min | | Bodyweight Blast | Burpees, Plank to Push-Up, Lateral Lunges | 30 min | | Resistance Band Power | Resistance Band Squats, Chest Press, Deadlifts | 30 min | | Core and Cardio | Mountain Climbers, Russian Twists, Skaters | 30 min | | Strength and Stability| Single-Leg Deadlifts, Plank Shoulder Taps, Step-Ups | 30 min | | Plyometric Focus | Jump Squats, Tuck Jumps, Box Jumps | 30 min | | Kettlebell Conditioning| Kettlebell Swings, Goblet Squats, Deadlifts | 30 min | | HIIT Full Body | Jumping Lunges, Push-Up to Side Plank, Burpee Broad Jumps | 30 min | | Multi-Equipment Mix | Dumbbell Thrusters, Battle Ropes, Plank Jacks | 30 min | | Final Challenge | Wall Balls, Clean and Press, Farmer's Walk | 30 min |

Cool-Down (3-5 minutes)

Perform each of the following stretches for 30 seconds:

1. Standing Quad Stretch - Pull one foot to your glutes.
2. Hamstring Stretch - Reach for your toes.
3. Chest Stretch - Interlace fingers behind your back.
4. Child's Pose - Sit back on your heels and stretch arms forward.

Complete in: Approximately 30-45 minutes, including warm-up and cool-down.

Conclusion

These ten full body workout routines are designed to challenge intermediate lifters and help you break through plateaus. Remember to listen to your body, and don't hesitate to modify exercises as needed. Aim to incorporate these workouts into your weekly routine, ideally 3 times a week with rest days in between.

For personalized coaching and real-time feedback, consider scheduling a session with a certified trainer through HipTrain.