About Us Contact Us Policies Login/Register Check Order Status YOUR FITNESS ADVANTAGEOrder by Phone: 877.7DIPBARProducts Dip Bar and Dip Station Dip Bar Fitness Station Wall Mount Dip Station All Dip Bars Pull Up Bars Wall Mounted Pull Up Bar Joist Mount Pull Up Bar 19" Doorway Pull Up Bar All Pull Up Bars Workout Gear Exercise Sandbag - Small Push up Rings Fast Abs Pack All Workout Gear Package Deals BodyRocker Package Dynamic Strength Package Kailo Fitness Program Package All Package Deals Workout GuidesUltimate Training VideosBlog Home - Workout Guides - Dynamic Fitness Workout Guide - Intermediate Workout Intermediate Workout Progressive Resistance If we had to pick our favorite exercises, they might all come from this list. You'll see what happens when you add elastic resistance to the Stationary March. One thing is for sure. You'll never do another situp again. Speed Coaches and Physical Therapists all recommend elastic resistance as one of the best ways to increase strength and speed. Resistance Knee Raises focus elastic resistance like a laser beam on your Lower Abdominals, Hip Flexors and Hamstrings. These are critical core muscles used for running.And how about Ring Push Ups? Using the Dip Machine and Push Up Rings to free your hands from the ground adds at least half a dozen new muscles to what was already a full body exercise.Become Your Own Personal Trainer. The exercises in this workout are some of our favorite exercises, but if you have some favorites from the Beginner Workout feel free to substitute or add them to this workout.Once you are familiar the Ultimate Body Press exercises, you have everything you need to design your own great muscle building workout. Get out a note pad and write down which exercises you'd like to do that day. Write them on a sticky note and put it on the wall where you workout. Give it a try. Your new knowledge of these simple, go anywhere exercises will have you looking and feeling great for the rest of your life.Workout SummaryExercises: 9 Repetitions: THE BIG FOUR 8-12, Lower Body 10-20 Sets: 2-4 Frequency: Every Other Day Exercise List1. Stationary March 2. Ring Push Up 3. Windmill 4. Body Weight Row - Plank 5. Resistance Knee Raise 6. Tricep Dip 7. Fire Hydrant 8. Modified Pull Up - Elevated Feet 9. Squat 1. Stationary MarchThe essential speed and agility move. 2. Ring Push UpThe most full body push up exercise. 3. Windmill 4. Body Weight Row - PlankThis is an awesome exercise for strengthening your shoulders, back and even muscles in your lower body. 5. Resistance Knee RaiseThis exercise is a real breakthrough because for the first time you can add elastic resistance to your legs during the running motion. 6. Tricep DipUse Our "V" Shaped Dip Stand to Chisel out the "V" Shape in Your Triceps 7. Fire HydrantWe know this one looks funny, but we can get away with it because this is a home workout. It's also great for core stability. 8. Modified Pull Up - Elevated feetA pull up motion with less resistance. 9. SquatA most popular strength move and for good reason.