Intermediate Exercises

Below you can find explanations with videos of each exercise included in the intermediate programme. The numbers represent increasing levels of difficulty, allowing you to progress each exercise to a level that you feel comfortable with. We recommend bookmarking this page so you can keep coming back to it as and when you need it.

Keep in mind that the exercises in the videos may look slightly different to how you will perform them, depending on which level of difficulty you choose. Use the links in the menu below to jump to an exercise:

Squats 

Stand with your feet slightly further than hip distance apart, your toes should point slightly out to the side. Slowly bend at your knees and hips, and push your bottom behind you. Lower in a controlled manner, pushing your knees out to the side throughout, and keeping your chest facing upwards. Pause briefly at the bottom, then as you stand drive through your feet and push your hips forwards, squeeze your gluts at the top.

Squat depth varies between individuals, depending on a number of factors, so go as low as you feel comfortable- a good aim is 90 degrees, but this could be a goal if you feel you aren’t able to reach that far right now.

Levels of progression:

  1. Body weight squat
  2. Holding a weight (this weight can be progressively increased)- either dumbbell front squat or goblet squat
  3. Slower eccentric lower

Here’s an example of a body weight squat:

Here’s an example of a squat holding a weight

Lunges 

Stand with one leg in front of the other, both feet pointing forwards. Slowly bend both knees, you are aiming for the line of your trunk to go straight down, rather than forwards. The heel of your back foot will lift further off the floor. The lower you go, the harder the exercise is. Then press through both legs to stand tall again, focus on squeezing the glut on your back leg at the top.

Levels of progression:

  1. Body weight
  2. Holding a weight (this weight can be progressively increased) 
  3. Slower eccentric lower

Here’s an example of a body weight lunge:

Here’s an example of a lunge with a weight:

Chest Press

Lie on your floor or bed. Hold two weights in your hands. Start with your elbows bent out at right angles out to the side of your body. Slowly push the weights straight up, bring them slightly towards each other at the top as you extend your elbows. Then slowly bend your elbows and bring the weights back down in a controlled motion. 

For a variation with an increased range of motion, you can get into a glut bridge position and maintain this throughout. This allows your elbows to be lowered past your chest.

Levels of progression:

  1. Two weights on floor (this weight can be progressively increased)
  2. Two weights in glut bridge position
  3. Slower eccentric lower

Here’s an example of a chest press from the floor using dumbbells:

Shoulder Press 

Stand with two weights in your hands. Hold them just above your shoulders, with palms facing forwards. Push the weights straight up, aiming for just in front of an imaginary line up from your head as you extend your elbows at the top. Then slowly lower them back down to the starting position.

Levels of progression:

  1. Two weights (this weight can be progressively increased)
  2. Slower eccentric lower

Here’s an example of a shoulder press with dumbbells:

Glute Bridge

Lie on the floor or a bed with your knees bent, feet flat on the surface and feet about hip distance apart. Tuck your pelvis under (flattening the curve under your lower back) and maintain this position throughout as you squeeze your glut muscles and lift your hips in the air. Keep your gluts squeezed at the top, then slowly lower to the starting position.

Levels of progression:

  1. 2 seconds up, 1 second pause, 2 seconds down 
  2. Hold a weight over your hips
  3. B-stance 
  4. Single leg

Here’s an example of a double leg glut bridge:

Here’s an example of a split stance glut bridge:

Here’s an example of a single leg bridge:

Deadlift (Romanian Deadlift)

The key to this movement is the hip hinge – the movement comes from pushing your hips back and you should feel it in your posterior chair (hamstring, gluts + back extensors). You want to aim for a neutral spine, keep your neck in line with this. 

Stand tall with your feet hip distance with a form of weight in your hand(s). Keep your shoulder blades squeezed back throughout, and your arms straight (your arms don’t assist the movement at all). 

Lower the weight, moving from your waist and hips, pushing your hips back, keeping it close to your body throughout. You should have a slight knee bend throughout, and depending on flexibility, as you lower the weight your knees will bend to a varying degree, but the key is to keep your hips high and back, and the predominant movement should be coming from your hips, not your knees (like a squat).

Lower until you feel a stretch in your hamstrings, depending on your flexibility this will be around your knees or to your mid shins. You have lowered too far if your back is no longer held in neutral. To bring the weight back up, push down through your heels, pull your knees back and push your hips forwards. Your spine should still stay neutral and you shouldn’t be lifting at your shoulders to lift the weight. Pull up until you are standing tall again, and squeeze your gluts at the top of the movement.

Levels of progression:

  1. Two weights in hand (can also hold just one heavier weight with both hands) (this weight can be progressively increased)
  2. Slower eccentric lower

Here’s an example of a Romanian deadlift with dumbbells:

Row

Stand with two weights in your hands and lean forwards from the hips, keeping a neutral spine. Pull the weights back in towards your body by squeezing your shoulder blades together, keeping your torso forwards. Your elbows should stay close to your body, not pushing out to the side. Then slowly lower back down to the starting position, keeping the lean forwards throughout.

Levels of progression:

  1. Two weights (this weight can be progressively increased)
  2. Slower eccentric lower

Here’s an example of a dumbbell row:

Plank

Start on either your knees or on your toes. Elbows should be placed below your shoulders, forearms on the floor, with your hands pointing straight ahead. Lift your hips up, creating a straight line from your head to your heels. Maintain this position without letting your hips collapse down. Your legs, bottom and core should be held tight.

Whichever plank you are starting with – aim to hold this for as long as you can within the minute. Have a rest, then go for another plank. Make a note of how long you managed, and keep trying to increase this time.

Here’s an example of knee and full plank:

Here’s an example of knee and full plank:

Single Leg Step Down

Stand on a step or small block. The higher the step or block the harder the exercise is. Pick one foot up, and slowly lower it to the ground or step below. The lowering should be controlled and you should try not to let your knee on your standing leg collapse inwards. Once your foot has reached the ground, push down through your standing leg to lift the foot back up again.

Levels of progression:

  1. Step down 
  2. Heel touch
  3. Holding weight

Here’s an example of the step down exercise:

Here’s an example of how to do a lateral step down with just a heel touch:

Here’s an example of a step down holding weight:

Straight Leg Raise 

Lie on the floor or a bed. Pull your toes back towards you and fully extend your knee by squeezing your quads, keep this squeeze throughout. Slowly lift your leg in the air. The aim isn’t lifting very high here, it is about keeping your knee extended and controlling the movement. Then slower lower it down again.

Levels of Progression:

  1. Banded 
  2. Slower eccentric lower

Here’s an example of a straight leg raise:

Here’s an example of a straight leg raise with a resistance band:

Press Ups

Start either in full plank position, or in kneeling plank position. Hands should be either shoulder width apart, or slightly wider. You should aim for a straight line of your body, from your head to your heels, maintain this position without letting your hips collapse down.

Your legs, bottom and core should be held tight. Slowly lower yourself down as far as you can, your elbows shouldn’t be pushing too far out to the side, aim for roughly 45 degree angles. Then push yourself back up using your arms and chest muscles until your arms are straight again.

Levels of progression:

  1. Normal
  2. Slow lower

Here’s an example of a press up on the knees:

Here’s an example of a full press up:

Lateral Raise 

Stand with weights in your hands, with your palms facing down and lean forwards slightly. Lift the weights in the air to about 90 degrees, the movement should come from squeezing your shoulder blades together. You should keep the slight lean forwards throughout. Elbows can have a slight bend, and this bend is maintained throughout.

Levels of progression:

  1. Two weights (this weight can be progressively increased)
  2. Slower eccentric lower

Here’s an example of a standing lateral raise:

Banded Walks

Put a resistance band between your feet, across your mid-foot. Have a slight bend in your knees, keep this bend throughout. Step out to the side with one foot, then follow with the other, like a crab walk. Your knees should be pushing out to the side throughout.

This is an easier exercise to increase the repetitions you perform. Step 4-5 times to one side, then repeat on the other side. One set of this exercise could be 20-30 banded steps.

Here’s an example of banded walks:

Step Up 

Step up onto a step with one leg, bring your other into a high knee without touching it down on the step. Lower yourself off the step with the same leg, the other leg following.

  1. High knee body weight
  2. Holding a weight

Here’s an example of a step up holding a dumbbell:

Here’s an example of a higher step up holding a dumbbell:

Close Grip Row 

Stand with weights in your hands close to your body, palms facing you. Keep the weights close to your body, and close to each other as you lift them to just about chest height. The movement should come from your elbows, rather than lifting your shoulders.

  1. Two weights (this weight can be progressively increased)
  2. Slower eccentric lower

Here’s an example of an upright row:

Tricep Extension 

Hold a weight, or two weights above your head. Seated or standing. Start with your arms extended. Slowly lower the weight by bending at your elbows, your elbows should stay pointing upwards, close to your head. Then lift the weight back up again, keeping your elbows in place.

Levels of progression:

  1. Dumbbell tricep extension (this weight can be progressively increased)
  2. Slower eccentric lower

Here’s an example of a tricep extension with dumbbells:

Clams 

Lie on your side on the floor or a bed. Your knees should be slightly bent, with one leg on top of the other. Your hips should be stacked on top of eachother, and should stay in this alignment throughout. Your feet stay together. Lift your top knee up by squeezing your glut muscle. Don’t let your hips roll back, keep them stacked. Then slowly lower to the starting position.

Levels of progression:

  1. No band 
  2. Banded 
  3. Pause squeeze

Here’s an example of a clam exercise:

Here’s an example of a dynamic clam exercise:

Here’s an example of a dynamic clam with a resistance band:

Side Lying Hip Abduction 

Lie on your side on the floor or a bed. You can bend your bottom leg for stability. Straighten your top leg, and have it pushed slightly behind you. Keep the knee straight throughout by keeping your quads contracted. Slowly lift it in the air by squeezing your glut muscle, then slowly lower back down.

Don’t let your leg come forwards in front of your body, keep it slightly behind you throughout to ensure your gluts are doing the movement. It helps to think about pushing your leg back throughout the movement, as well as lifting it up.

Levels of progression:

  1. No band 
  2. Banded 
  3. Pause squeeze

Here’s an example of side lying hip abduction:

Here’s an example of banded side lying hip abduction:

Plank Tap 

Get in the position you perform for your planks- either on your knees or full plank. Slowly lift one hand to touch your opposite shoulder, then lower it back into place and repeat on the other side. Aim to keep the rest of your body still, by keeping your legs, gluts and core tight. Try not to let your hips dip down.

Levels of progression:

  1. Normal 
  2. Slower

Here’s an example of a knee plank shoulder tap:

Frontal Raise 

Stand with weights in your hands, with your palms facing down. Lift the weights in the air to about 90 degrees in front of you. Your elbows should stay straight throughout and your torso stays tall. Slowly back down to the starting position.

Levels of progression:

  1. Two weights (this weight can be progressively increased)
  2. Slower eccentric lower

Here’s an example of a frontal raise:

Frog Pump 

Lie on the floor or a bed. Have your feet together and let your knees drop out to the sides. Tuck your pelvis under slightly (flattening the curve in your lower spine). Slowly lift your hips in the air by squeezing your gluts, then lower back down to the starting position. 

Levels of progression:

  1. Normal 
  2. Squeeze pause at top 
  3. Added weight on hips

Here’s an example of the frog pump:

Calf Raises 

Stand with feet hip distances. Lift your heels slowly off the floor, then slowly lower. The movement should be slow and controlled. A big range of motion can be achieved by having the front half of your feet on a step, and allowing your heel to drop down past the step on the lower. You can hold onto a rail or surface if you need to (you would then be aiming to be able to do it without the support).

  1. Hold a weight – double feet on floor 
  2. Hold a weight – double feet on step 
  3. Single leg (progress to weighted, off step, and slow lower)

Here’s an example of a double leg heel raise:

Here’s an example of the double leg heel raise on a step:

Here’s an example of the double leg heel raise on a step:

Bicep Curl 

Stand with weights in your hands with your elbows extended and your palms facing forwards. Slowly bring the weight up, contracting your biceps to bend your elbow. Your elbow should stay in close to your body, and your arm should be the only part of your body moving (don’t use momentum from the rest of your body to move the weight).

Levels of progression:

  1. Two weights (the weight can be progressively increased)
  2. Slow lower

Here’s an example of a bicep curl:

Lateral Lunge 

Stand with your feet hip distance apart, feet facing forwards. Slowly step one foot out to the side, and bend at the hip and knee of that leg to push your hips behind you. Keep your chest lifted up. To push back up, push your hips forwards and straighten your knee, then step your foot back in again.

Levels of progression:

  1. Body weight
  2. Holding a weight

Here’s an example of a lateral lunge:

Here’s an example of a lateral lunge holding dumbbells:

Standing Hip Abduction & Extension

Abduction: Stand with your feet hip distance apart, with a band between your ankles. Slowly lift one leg straight out to the side, squeezing your glut. Keep your knee straight. Then lower it back down to the starting position.

Extension: Stand with your feet hip distance apart, with a band between your ankles. With a slight knee bend, slowly push one leg straight behind you, squeezing your glut. Don’t let the curve in your lower back exaggerate, keep your pelvis tucked down. Then lower it back down to the starting position.

Levels of progression:

  1. Banded 
  2. Squeeze pause at top

Here’s an example of a banded standing hip abduction:

Extension: stand with your feet hip distance apart, with a band between your ankles. With a slight knee bend, slowly push one leg straight behind you, squeezing your gluts. Don’t let the curve in your lower back exaggerate, keep your pelvis tucked down. Then lower it back down to the starting position.

  1. Banded 
  2. Banded with forward lean 
  3. Squeeze pause at top

Here’s an example of the banded hip extension exercise:

Here’s an example of the banded hip extension exercise with a slight forward lean: