Intermediate-to-Advanced Workout
Warm-up: Foam-roller exercises and joint-mobility drills for 10 to 15 minutes
Kettlebell Turkish Get-Ups
- 3 sets of 5 reps with each arm
- 30 to 45 seconds rest between sets
Barbell Back Squats
- 1 warm-up set of 5 to 10 reps to work on technique
- 5 work sets of 5 reps
- 1:30 rest between sets
Pull-Ups or Chin-Ups
- 5 sets of 3 to 10 reps
- Super Set: Go right into push-ups without rest
Push-Ups
- 5 sets of 8 to 15 reps
- 1:00 rest between sets
Single-Leg Deadlift
- Use a barbell or kettlebells
- 4 sets of 5 reps
- Super Set: Go right into dumbbell shoulder press without rest
pictured: Single-Leg Deadlift
Dumbbell Shoulder Press 
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- 4 sets of 5 reps
- 1:30 rest between sets
Circuit
- Box Jumps: Use a challenging height
- Kettlebell Clean to press with left arm
- Kettlebell clean to press with right arm
- Battle Ropes
- Kettlebell Snatch left arm
- Kettlebell Snatch right arm
Complete as many exercises as you can execute with good form for 15 seconds per move; do 4 to 5 rounds with 30 to 45 seconds of rest between sets. Cool down for 10 minutes with foam roller and mobility exercises.
Editor's note: To prevent injury, it's essential to execute proper form, and lift an appropriate load. Seek the help of a certified professional trainer if you're new to these strength moves.
More: Build Core Strength and Endurance Without Crunches
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