Intermediate Home Workout

If you have done some of my beginner home workouts and are ready to move onto the next level. Or if you consider yourself a moderate/intermediate exerciser, then this workout is for you. 5 minutes total, so the exercises in a circuit format, doing each exercise twice. Do each exercise for 20 seconds with 10 seconds in between.

1/ 1 leg wall squat
2/ 1 leg wall squat
3/Core Rotation
4/ Core Rotation
5/ Chest Dips

1 Leg Wall Squat – 1

Position:
Stand with your back flat against the wall, feet slightly forward and hip width apart.
Life one leg up and slide down wall so your supporting leg is bent and you feel your quad (thigh) muscle working.
Technique:
Hold position as still as possible.
Slide as far down the wall as you can.
Points To Remember:
Keep head flat against wall.
Don’t let you knee goes further forward than the end of your toe.

1 Leg Wall Squat – 2

Repeat same on other leg.

Core Rotation- 1

Position:
Kneel with arms out straight and wrists against a chair.
Keep back straight and stomach braced.
Technique:
Drive against chair with arms, but primarily using your stomach muscles.
Drive as hard as you can and hold position still.
Points To Remember:
Work through the stomach.
Keep back straight.

Core Rotation- 2

Repeat the above the opposite way round.

Chest Dips

Position:
Have two chairs just over shoulder width apart.
Squat between chairs with your knees bent, legs forward and hands on chairs.
Technique:
Lower body between chairs as far as possible then press up through arms.
The further away you reach your feet the more difficult the exercise becomes.
Points To Remember:
Keep back straight and brace stomach.

Conclusion – Intermediate Home Workout

You can still get a great workout in a short period of time if you work hard enough and do the right exercises. This workout proves that!