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Exercises for the Intermediate-Level Strength Trainee

These exercises, classified as intermediate-level due to slightly higher complexity, are great for persons with some strength training experience.

Showing 20 exercise(s)

  • Arch Hangs

    <p>Arch hangs help you to build pull up strength, and are a great exercise to progress towards achieving a pull up.</p>

    • force pull
    • level intermediate
    • category upper body
    • movement compound
  • Twisting Situp

    • force pull
    • level intermediate
    • category core
    • movement compound
  • Swiss Ball Rollout

    • force push
    • level intermediate
    • category core
    • movement isolated
  • Pull Up

    • force pull
    • level intermediate
    • category upper body
    • movement compound
  • Chest Dip

    • force push
    • level intermediate
    • category upper body
    • movement compound
  • Split Squat

    • force push
    • level intermediate
    • category lower body
    • movement compound
  • Single Leg Split Squat (Bulgarian Split Squat)

    • force push
    • level intermediate
    • category lower body
    • movement compound
  • Bench Press

    • force push
    • level intermediate
    • category upper body
    • movement compound
  • Single Leg Ball Pick Up

    <p>This exercise is great for strengthening your gluteus medius and hip abductors.</p>

    • force pull
    • level intermediate
    • category lower body
    • movement isolated
  • Jump Lunge (Split Jump)

    • force push
    • level intermediate
    • category lower body
    • movement compound
  • Burpee

    • force push
    • level intermediate
    • category full body
    • movement compound
  • Diamond Push Up (Close Grip Push Up)

    <p>A variation on the standard <a href="https://www.strengthify.com/exercises/push-up" rel="noopener noreferrer" target="_blank">push up</a>, this exercise targets your triceps muscles to a much greater degree. Why is it called the diamond push up? Because it will make your muscles as hard as diamonds, of course (okay, it's because your hands form a diamond shape!).</p>

    • force push
    • level intermediate
    • category upper body
    • movement compound
  • Side Plank

    • force push
    • level intermediate
    • category core
    • movement isolated
  • Russian Twist

    • force push
    • level intermediate
    • category core
    • movement compound
  • Side Lunge Touchdown

    <p>This exercise is great for incorporating your hip abductors into what is a variation of the lunge exercise.</p>

    • force push
    • level intermediate
    • category lower body
    • movement compound
  • Good Morning

    • force pull
    • level intermediate
    • category lower body
    • movement isolated
  • Frog Squat Jumps

    <p>Frog squat jumps are a great exercise for strengthening your quadriceps, gluteus maximus (butt), and hamstrings. Because of the explosive jumping involved, it is a plyometric exercise and primarily stresses the type II muscle fibers, causing greater muscle definition and toning.</p>

    • force push
    • level intermediate
    • category lower body
    • movement compound
  • Military Press (Overhead Press)

    • force push
    • level intermediate
    • category upper body
    • movement compound
  • Frog Squat

    • force push
    • level intermediate
    • category lower body
    • movement compound
  • Fire Hydrant

    • force pull
    • level intermediate
    • category lower body
    • movement compound