If you’ve mastered the beginner routine, you’re ready to take on these intermediate moves.
Complete 2 sets of 10 to 15 reps of each exercise below, then move on to the next after 1 minute of rest.
An alternative, more advanced approach is to complete timed rounds. For instance, complete 1 minute of each exercise and repeat the circuit twice.
Compete against yourself to get just 1 or 2 more reps each time you complete the routine.
Single-leg bridge
Any time you take an exercise to a single leg, you’ll automatically make it harder.
Here, follow the steps for a bridge, but lift one foot off the ground while keeping your leg bent for an intermediate challenge.
Complete the same number of reps on each side.
Squat
Taking out the chair allows you to master the form of a regular bodyweight squat.
The same motion is still applicable here, though. Imagine you’re sitting down in a chair by hinging at the hips and pushing your bottom back.
Pushup
A standard pushup is the more challenging version of a knee pushup. Assume a high plank position and complete the pushup in the same way, allowing your elbows to flare out at a 45-degree angle.
Walking lunge
By traveling instead of staying stationary in a lunge, you’ll add aspects of stability, mobility, and balance.
Start with your feet together and step forward, lunging with your right leg. Stand up, then repeat with your left leg.
Pike pushups
Adding a pushup to your pike will target those shoulders even more. The movement here is all in the arms, so keep the rest of your body stable.
To perform, assume a pike position and bend at the elbows — allowing them to flare out to the sides — directing the top of your head toward the ground.
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