Introduction:
In the world of fitness, intermediate routines are crafted for those who have mastered basic exercises and are eager to elevate their workouts. These routines focus on enhancing strength, endurance, and flexibility.
Routine Details:
1. Warm-Up:
5 minutes of jogging or light running
3 minutes of light stretching to warm up muscles
2. Push Exercises:
Chest Push-Ups: 3 sets of 12-15 repetitions
Dumbbell Bench Press: 3 sets of 10-12 repetitions
3. Pull Exercises:
Pull-Ups: 3 sets of 8-10 repetitions
Dumbbell Rows: 3 sets of 10-12 repetitions
4. Leg Exercises:
Squats: 3 sets of 12-15 repetitions
Lunges: 3 sets of 12-15 repetitions (each leg)
5. Core Exercises:
Crunches: 3 sets of 15-20 repetitions
Plank: 3 sets of 30-45 seconds
6. Cool Down:
5 minutes of light jogging or walking
3 minutes of stretching to relax muscles
Professional Tips:
Form: Execute each exercise with proper form to minimize injury risk.
Nutrition: Post-workout, consume a mix of protein and carbohydrates to support muscle recovery.
Hydration: Drink plenty of water to stay hydrated.
Rest: Ensure adequate rest between workout days for optimal muscle recovery.
