Last Updated on May 16, 2024 by Paola Castillo

As so many workouts have moved into the home – likely due to gyms closing and COVID-19 fears, many of us have lately noticed a huge boom in the online fitness industry. Unsurprisingly, this year in particular has also brought a lot of attention to Instagram Fitness Influencers which is why we have brought you an intermediate workout routine to do at home. 

Many fitness coaches in the health and wellness field use their Instagram as a way to share workouts, exercises for a particular goal, and even their journey to a healthy lifestyle. Many times, you can find an influencer’s entire workout routine and ideas on their Instagram pages for inspiration to add to your workouts. 

Today, we are talking all about those influencer workout routines. Whether you’re interested in a 5-day weight-lifting split at the gym or need a quick yet effective at-home workout, this list has it all! While each of these influencers is a fitness guru of sorts, this comprehensive list includes various workout styles that can apply to all skill levels and muscle groups, so if you’re looking for an intermediate workout routine, this article has got you covered.

Intermediate Workout Routine: 5-DAY WORKOUT SPLIT

Workout Level: Beginner-Advanced

Alessandra Scutnik (@AlessandraScutnik) is a certified fitness trainer and Balance Athletica Leader. She shares workout routines, fitness tips, nutrition advice, and encouragement through her Instagram feed. Her most recent routine includes a five-day split: two upper body days, two lower body days, and one day for a full body routine.

Recently, she shared a video of six movements included in her lower body day, which can apply to any skill level. This routine touches on each muscle group in the lower body, including the quads, glutes, and hamstrings. “This workout with six movements can be as easy or as hard as you make it,” says Alessandra. Each of the movements can be made harder by adding more weight, sets, or reps! Alessandra encourages her followers to push themselves to see what they are capable of! Her lower body day routine is as follows:

  • Weighted Barbell Squats
  • Dumbbell Romanian Dead Lifts with a Pulse
  • Banded Hip Thrusts with Barbell
  • Leg Extensions
  • Dumbbell Frog Pumps
  • Dumbbell Sumo Squats

Intermediate Workout Routine: TOTAL BODY CABLE-ONLY WORKOUT

Workout Level: Beginner-Intermediate

Tayler Jordan (@TaylerJordanFit) is a transformation coach and founder of a fitness and well-being program called the B3 Mentorship Program. Tayler shares healthy meals, positive mindset tips, and fitness routines on her Instagram page. In a recent post, she described her love for total body workouts that use either a cable machine or no equipment at all. This is a very efficient way to crush your workout while hitting all of your muscle groups.

As Tayler puts it, these total body routines are a simple way to “get the job done”! She does five rounds of the following workout with a 60-second rest in between.

  • Romanian Dead Lift & Squat Combo
    • Alternate between Romanian Deadlifts and a Squat
  • Single Arm Pull Down
  • Pushup
  • Tricep Pull Down
  • Rope Bicep Curl
    • Bicep Curl with the Rope Attachment

Intermediate Workout Routine: WORKOUT ROUTINE FOR LEAN MUSCLE

Workout Level: Advanced

If you’re more of a HIIT lover, you’re going to want to check out Faisal Abdalla (@Faisalpmafitness). Faisal is a fitness coach and a bestselling author of The PMA Method. His Instagram feed features ways to maintain lean muscle mass, including “simple but savage” HIIT routines that are great finishers for the end of your workout or amazing ways to fit in some exercise if you’re on a time crunch. He completed the following exercise on a day when he only had 15 minutes free to complete it.

The routine is timed and with each minute the workout changes. After five rounds, time’s up and your workout is done! As Faisal encourages, “You can always find time somewhere in your day!” The workout is as follows:

  • Pull Ups
    • Modification: Toes to Bar
  • Bent Over Dumbbell Rows
  • Dumbbell Snatches

Intermediate Workout Routine: PUSH WORKOUT ROUTINE

Workout Level: Intermediate

Jordan Keenan (@jordan.nahs) is a coach and Balance Athletica Leader. She encourages long-term habits and mindset changes along with her fitness routines through her Instagram feed. Last week, she shared her Push Day routine, which includes five exercises in a pushing motion that are focused mostly on your chest, shoulders, and triceps. Jordan stresses that the difficulty of the workout is “completely up to you – and don’t be afraid to REST between sets”. She completes 4-5 rounds of these exercises at varying reps and weights.

  • Incline Barbell Chest Press
  • Incline Dumbbell Chest Press
  • Barbell Strict Shoulder Press
  • Front Raise to Cable Tricep Push Down (Superset)
  • Skull Crushers to Close Grip Tricep Press (Superset)

Intermediate Workout Routine: HOME WORKOUT ROUTINE

Workout Level: Beginner-Advanced

Jasmin Hennessy (@jazz.fitness_) is a fitness coach based in the United Kingdom. She shares a ton of tips throughout her feed, including optimizing your workouts for gaining muscle or tutorials on the safe and correct way to execute many of the most common exercises used in weight lifting. However, like many of us in 2020, she has been completing some home workouts while gyms have been closed. Her most recent home workout routine includes replacements for her normal gym routine using only a resistance band and a chair. Jasmin says this is “an effective resistance training session even when you don’t have access to weights”! Here are the exercises:

  • Banded Romanian Deadlift (B-stance)
  • Banded Single-Leg Lying Hamstring Curl
  • Seated Banded Hip Abduction
  • Banded Kickback
  • Seated Single-Leg Extension
  • Banded Single-Arm Row

Hopefully, these influencers give you some motivation, workout routines, and exercise ideas to keep things interesting as the weather gets colder and more workouts move indoors. Let us know which routine or routines are your favorites!

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Stephanie Mansour is a nationally recognized Health & Fitness Expert as seen on Today Show, Dr. Oz, CNN, FOX New York, ABC Chicago, Fox LA, WGN, Fox Chicago, CBS Chicago, NBC Chicago, PBS, Yahoo, Sirius XM, Chicago Tribune and Crain’s Business. She reaches more than 52 million viewers per month. For the past decade, Stephanie has been helping millions of people “Step It Up,” every day in their lives with weight loss tips, lifestyle hacks, and fitness secrets to up their game. Steph coaches you on how to be the rockstar of your own health that you always knew you could be. She gets real and fast results and provides easy tips and tricks that work no matter how busy you are. She’ll help you finally rid yourself of the weight – both emotionally and physically – to get the life you want. In fact, she coached one reality TV star to lose almost 90 lbs in 3 months!