Week 3: Intermediate Workout Routines on the Total Gym

Intermediate Fitness Routines

– Relating to or having the knowledge or skill of someone who is more advanced than a beginner but not yet an expert.

Intermediate workouts are designed for individuals who have been participating in a regular exercise program for six or more months and are able to perform different exercises with correct form. You should have knowledge on how to execute a variety of workouts and be familiar with all the major muscle groups in order to choose the appropriate exercises.

When training at an intermediate level, you should become familiar with various techniques and concepts associated with different workout formats such as pyramiding, super sets, push/pull routines, intervals, circuits, etc. It’s also important to understand how to manipulate an exercise to accomplish a specific fitness goal, like increasing lean muscle, definition, muscular size, reducing body weight, or a combination of these.

Intermediate levels should also be knowledgeable on the basic nutritional requirements needed to support training efforts, the amount of rest and recovery for specific workouts, and the difference between good and bad pain. One must be able to listen to their body and know when rest is needed. This is an important concept to understand to progress to higher levels of training.

When Should An Intermediate Progress To An Advanced Workout?

If you are at the intermediate level, and feel that the workout has lost its challenge, then it’s time to increase the intensity by manipulating some of the variables to offer a challenge. At this point, your body has developed a framework of flexibility, cardiovascular and fundamental strength. You can increase the effectiveness of your workout by changing the variable of your current program to make it more intense, change the routine, or incorporate exercises that challenge your body completely.

Here are some basic questions that can help determine if you’re ready to move into an intermediate fitness program:

  1. Have been consistent with a program for 6 months or more?
  2. Do you understand the basics of manipulating exercises and how to intensify them?
  3. Are you familiar with a large number of exercises and proper form?
  4. Can you complete each workout in its entirety and within a defined time period?

If you are having difficulty advancing, try these tactics to achieve more out of your fitness ability:

  • Continually challenge your body with intense exercises over time.
  • Change the resistance, speed, and balance component of your exercises.
  • Be patient and wait for your body to adapt. Some days will seem easier or harder than others based on previous workouts.
  • Give your muscles rest when they need it. This will help prevent injuries and achieve greater benefits from your workouts.
  • Stick to a specific program for a set period of time. When certain exercises become easy, then it’s time to progress to more advanced movements!

Total Gym Intermediate Workout

GOAL: Intermediate Total Gym full body routine that is easy to set up and will increase your fitness ability.
* The intermediate workout is a progression of the beginner workout from last week’s blog (link to https://blog.totalgymdirect.com/beginner-fitness-routines/). It adds an increased core and balance challenge for your muscles.

  • Perform 5-10 minutes of familiar warm-up exercises to prepare your muscles for the workout.
  • Cool down with 5-10 minutes of stretches, foam rolling, or light cardio for muscle recovery.
  • Perform each exercise in circuit format (one after the other with little to no rest).
  • 10-15 Reps, 1-2 Sets (based on time of workout)
  1. Side Squats & Kneeing Glute Press
    • High Incline
    • Squat Stand
  2. Plank, Push-Up, Mountain Climbers
    • Low Incline
    • Glide Board Open
  3. Crunch-Up Triceps & Biceps Repeaters
    • Medium Incline
    • Cables-Static Equilibrium
  4. Half Kneeling Rows & Flies
    • Medium Incline
    • Cables
  5. Half Kneeling Rotations
    • Medium Incline
    • Cables

*Refer to the accompanying video to see how these exercises are performed.

This TG workout is based on a total body routine designed for overall strength accomplishments at a beginner, intermediate, or an advanced level. This routine is beneficial for an overall strength and conditioning program. If you have specific goals you want to achieve based on a specific sport, developing muscle mass, etc., then I suggest incorporating other routines set to accomplish more specific goals.

Factors That Make A Total Gym Workout Intermediate:

  • Level of incline depending on the exercises.
  • Tempo of exercise.
  • Lessen the base of support.
  • Increase number of reps.
  • Moderate number of sets (from 2 to 3).
  • Little rest between sets to keep the intensity higher.

Enjoy this intermediate level workout. Focus on executing proper form and changing up the way you perform your workouts. Before long, you will be ready to progress to an advanced intensity!

Best to you always,

P.S. Next week we will discuss an advanced workout program!

Maria Sollon

Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work. http://www.groovysweat.com http://www.groovysweatstore.com (purchasable workout videos) http://www.youtube.com/groovysweat (workout clips)

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