Intermediate Level Home Workouts

Workout System

DISCLAIMER – Exericse at your own risk

For the full programme – see this page

Always warm up with bodyweight exercises and/or light cardio and dynamic stretching before undertaking any of these workouts.
Also, do at least 1 workout set before doing your working set(s)

You’ll need a few bits and bobs to do this at home including:

  • A chin up bar
  • Resistance bands/ tubes
  • Press up bars
  • Weighted Vest
  • BOSU Board – optional

Focus on your form – complete exercises under control with a short pause at the top & bottom of each movement/rep. 

Chest & Shoulder Workout

Resistance band military press x 2 sets of 12 reps


Handstand press ups x 2 sets of maximum:

*Alternative to hand stand press ups – resistance bands shoulder press – 2 sets of 10 reps

Explosive press ups on BOSU (or on floor if no BOSU) x 2 sets of 10 reps:

Lateral Raises x 1 set of 12 reps

Press ups with weighted vest and press up bars x 1 set x maximum reps:

Back and Leg Workout

Chin ups (weighted if necessary, put feet on a chair if too difficult) x 2 sets of 8-10 reps

Band Bicep Curls x 2 sets of 20 reps

Bulgarian Split Squats x 2 sets of 12 reps

Single Leg Squats x 2 sets of 15 reps on each leg
MMA related variation shown here:

These 2 workouts should take about 30 minutes each to complete.

Start by doing 2 workouts per week.  Look to progress by adding further sets, and increasing the resistance.

Eventually look to progress to the gym and move onto the compound lifting section of the ULTIMMA gym training programme.

Free diet plan here

workout infographic

For 100s of additional exercises, some simple equipment like the ‘Pullupmate‘ or a kettlebell could be added to the home-gym.  The really are 100s of exercises you can perform with some small, inexpensive equipment.

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