Intermediate Exercises

Exercises for fitness, rehabilitation and recovery — for all levels, with clear step-by-step instructions.

Intermediate 3 holds × 20–60 seconds

A core-strengthening hold that supports good posture and a healthy back.

Intermediate 3 sets × 8–12 reps

A classic upper-body exercise for chest, shoulders and arms.

Intermediate 5–12 rounds

A sequence of 12 yoga postures that combines stretching, strength and breathing.