30 minute intermediate workout at home

Here's everything you need to try our 30 minute intermediate workout at home. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Yoga Press Ups
  • Single Leg Straight Leg Deadlift with Wall Support
  • Lateral Press Ups
  • Circuit 2
  • Deadbugs
  • Single Arm Plank

Circuit 1

Complete this round 3 times.

Yoga Press Ups

Complete 11 repetitions

Coaching Tips For Yoga Press Ups

Follow these cues to perform Yoga Press Ups correctly:

  • Use your triceps and shoulders to slide your head toward your feet from the bottom of press up position.

Single Leg Straight Leg Deadlift with Wall Support

Complete 10 repetitions

Coaching Tips For Single Leg Straight Leg Deadlift with Wall Support

Follow these cues to perform Single Leg Straight Leg Deadlift with Wall Support correctly:

  • Keep the foot furthest away from the wall on the floor
  • Keep shoulders and hips square, feel the tension in the hamstring
  • Maintain an arch in the lower back.

Lateral Press Ups

Complete 5 repetitions

Coaching Tips For Lateral Press Ups

Follow these cues to perform Lateral Press Ups correctly:

  • Move slowly between the different press up positions
  • One rep includes three press ups
  • Keep the hips high and core tight throughout.

Circuit 2

Complete this round 3 times.

Deadbugs

Complete 10 repetitions

Coaching Tips For Deadbugs

Follow these cues to perform Deadbugs correctly:

  • Ensure lower back is pressed into the floor
  • Do not lower the leg so far that your lower back comes off the floor, only go as far as able while holding a good position.

Single Arm Plank

Complete 20 seconds

The single arm plank is an excellent core exercise for more advanced individuals to develop their anterior core and resisting rotation capabilities.

Benefits of Single Arm Plank

The main benefit of the single arm plank is it’s ability to increase strength and endurance in the muscles of the core. It can also be good at developing the pictorial muscles.

How To Do Single Arm Plank

  1. Start in the top of press up position, with the core engaged and the feet at hips width apart.
  2. Put the hands underneath the shoulders, slightly narrower than the traditional press up position.
  3. Lift one hand off the floor and place it on the lower back. Make sure the elbow is locked (the arm straight) before lifting the hand off the floor.

Coaching Tips For Single Arm Plank

Follow these cues to perform Single Arm Plank correctly:

  • Slowly transfer weight to one arm
  • Keep hips high and in line with the shoulders.

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This workout was made by Sean Klein

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