45 minute intermediate full body workout

Here's everything you need to try our 45 minute intermediate full body workout. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • Single Leg Step Down
  • Pronated Chin Over Bar Hold
  • Hanging Leg Raises With Legs Straight
  • Circuit 2
  • DB 1-Arm Low Row
  • Chest Elevated Single Leg Hip Thrust
  • DB Crush Grip Cross Chop

Circuit 1

Complete this round 3 times.

Single Leg Step Down

Complete 5 repetitions

The single leg step down is one of the most challenging single leg variations. It involves lowering the hips slowly to the floor while standing on one leg.

Benefits of Single Leg Step Down

The main benefit of the single leg step down is strength in the leg, primarily the quad and glutes. This exercise will also work on ankle, knee and hip stability as it requires a great deal of balance and control.

How To Do Single Leg Step Down

  1. Start balanced on one leg with the foot on the side on the box and the other foot over the edge.
  2. Lower the hips towards the floor, shifting the knee forward as required and trying to remain the torso as upright as possible.
  3. Control the movement as much as possible, if able, put the non working leg out in front and only plant it to the floor once you have reached your end range of motion.
  4. Use both legs to get back to the starting position, this is an eccentric exercise so you do not need to perform the concentric part.

Coaching Tips For Single Leg Step Down

Follow these cues to perform Single Leg Step Down correctly:

  • Move as slowly as possible, using your knee and hip to control the descent.

Pronated Chin Over Bar Hold

Complete 25 seconds

Coaching Tips For Pronated Chin Over Bar Hold

Follow these cues to perform Pronated Chin Over Bar Hold correctly:

  • Create a lot of tension in the upperback
  • Do not let the chin rest on the bar
  • Keep the core tight and the feet and toes together at all times.

Hanging Leg Raises With Legs Straight

Complete 6 repetitions

Coaching Tips For Hanging Leg Raises With Legs Straight

Follow these cues to perform Hanging Leg Raises With Legs Straight correctly:

  • Raise the legs to hip level till they are in the l-hang position and lower them down slowly.

Circuit 2

Complete this round 3 times.

DB 1-Arm Low Row

Complete 14 repetitions

Coaching Tips For DB 1-Arm Low Row

Follow these cues to perform DB 1-Arm Low Row correctly:

  • Keep an arch in the lower back and shoulders square, don't use any momentum
  • Move the elbow in a circular motion.

Chest Elevated Single Leg Hip Thrust

Complete 10 repetitions

The chest elevated single leg hip thrust is one of the best hip dominant exercises to grow the glutes without using an external load.

Benefits of Chest Elevated Single Leg Hip Thrust

The main benefit of the chest elevated single leg hip thrust is that is allows a great deal of isolation of the glute muscles and is therefore effective at growing muscle and strength in the glutes.

How To Do Chest Elevated Single Leg Hip Thrust

  1. Put your upper back on the bench, with your arms out wide and also positioned on the bench.
  2. Start with both feet on the floor relatively close to the hips as in the video, if they are too far away the exercise will put emphasis on the hamstring and not the glutes.
  3. Straighten one leg and take all the weight in the other.
  4. Press the foot into the floor and use the muscles in the glutes to lift the hips, pause slightly at the top.
  5. Slowly move the hips down towards the floor and find the starting position.

Coaching Tips For Chest Elevated Single Leg Hip Thrust

Follow these cues to perform Chest Elevated Single Leg Hip Thrust correctly:

  • Use your elbows to anchor yourself on the bench
  • Lock the knee of the leg that isnt working
  • Create as much tension in the glute as possible.

DB Crush Grip Cross Chop

Complete 10 repetitions

Coaching Tips For DB Crush Grip Cross Chop

Follow these cues to perform DB Crush Grip Cross Chop correctly:

  • Rotate the entire trunk with power, return to the starting position slowly keeping the dumbbell infront of you.

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This workout was made by Sean Klein

Sean Klein

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