Intermediate Total Body Strength

The intermediate total body workout targets all the muscles in the body, including the hips, glutes, thighs, chest, back, shoulders and arms.

You should be familiar with strength-training exercises and have been lifting weights consistently for at least 4 to 8 weeks.

Equipment Needed
Various weighted dumbbells, an exercise ball and a step or bench.

How To

• Begin with a 5- to- 10-minute warm-up of light cardio (walking in place, etc.)
• Perform two sets of 12 reps of each exercise with 20 to 30 seconds of rest between sets
• Choose a weight you can only lift for 12 reps — the last rep should be difficult, but not impossible
• To progress, add 1 to 2 reps each week (up to 16 reps); add sets and/or increase weight each week by about 5 to 10%.
• Perform this workout 2 to 3 times a week, with at least one day of rest between workouts
• For best weight loss results, combine this workout with regular cardio and a healthy, low-calorie diet.

Precautions
See your doctor before trying this workout if you have any injuries, illnesses or other conditions.