Workout Regime to Step Your Fitness Up a Level

Workout Regime for Fitness Enthusiasts

Are you looking to take your fitness to the next level? This workout regime is for intermediate to advanced fitness enthusiasts. Designed by our personal trainer, Jess Lees, this plan will help you increase your strength and train harder.

We often prioritise exercises we are good at or feel strong at. To step your fitness up a gear, it is important to identify the areas where you could improve. Try focusing on an aspect of your fitness that your normal routine neglects.

For those with a treadmill, cross trainer, rower or exercise bike at home, cardio can often become the main focus. If you normally do a lot of cardio, focusing on strength training is a smart way to take your fitness to the next level.

Strength Training Workout Regime

This strength training regime will help you build muscle and boost your overall fitness. There are two plan options: a 3 day or a 5 day split. Choose the one that suits, depending on how much time you have to train or if you want to still want to include cardio:

5 Day Split

If you are able to dedicate five sessions to strength training, you could look at a traditional bodybuilding split. This is where you focus each session on one muscle group.

Strength Training Workout Regime

Exercises to Target Each Muscle Group

Here are some examples of bodyweight exercises that you could perform to target each muscle group. Do 3-5 sets for each exercise and 5-10 reps per set for each exercise. Rest for 60 seconds between each set:

  • Push ups
  • Tricep dips
  • Pike push ups (see image)
Workout regime - Pike push up
  • Squats
  • Lunges
  • Single-leg Romanian deadlifts (see image)
Workout regime - single leg romanian deadlift
  • Bent over rows (see image)
  • Biceps curls
  • Lateral raises
Workout regime - bent over row
  • Plank – hold for 30-60 seconds
  • Leg raises
  • Russian twists – perform 20-30 each side (see image)
Workout regime - russian twists
  • Swimmers – do this for 30-60 seconds
  • Glute bridge (see image)
  • Side lunges
Workout regime - glute bridge

3 Day Split

Here's an example of a 3 day strength training split. This is a good option if you're keen to get in plenty of cardio. Alternatively, the cardio days could be rest days if you prefer:

Strength Training Workout Regime

Full Body Strength Training

If you have 3 sessions to work on strength, aim to do a full body workout each time. This should include at least one exercise for each main muscle group: legs, glutes/back, push, pull, and core.

For example:

  • Squat
  • Deadlift
  • Push ups – or bench press (depending on your equipment)
  • Pull ups
  • Plank

Do 3-5 sets for each exercise and 5-10 reps per set for each exercise. Rest for 60 seconds between each set.

For more home workout inspiration, check out our workout videos and training plans: