Skip to main content
All CollectionsAntara HMP Content
3 Months Intermediate Antara Strength Workouts
3 Months Intermediate Antara Strength Workouts

Below you will find brief descriptions and links to Antara's recommended Intermediate 3 Months Target Strength workouts

Antara Health Navigation avatar
Written by Antara Health Navigation
Updated over a year ago

Welcome to your Antara Strength Workout Guide

  • These workouts are designed to improve your fitness by improving your mobility, flexibility, and functional strength

YOUR 3 MONTHS STRENGTH GOAL: Work out for 3x week for 30 minutes

If you haven't already, Antara recommends downloading the Nike Training Club App

  • Nike is a huge company, and whatever else they are about, they have built an amazing fitness app full of great free workouts and fitness resources

  • Please go to the workouts section and choose the routines that are right for you

    • Use the filters to find workouts that suit your needs and level

      • Select intermediate level

      • Select "No Equipment" (if applicable)

    • Feel free to mix and match to find a combination you enjoy and that keeps things fresh

  • For your convenience, Antara has listed the workouts available in the Nike app with links below

IMPORTANT DISCLAIMER: If a particular exercise doesn't feel safe or causes sharp pain, stop doing it! Do not push yourself into pain. Workouts should feel good and be fun (although a little muscle soreness the next day is perfectly normal).

  • If you can't or don't feel comfortable doing a particular exercise in a workout, do something safe instead, or else rest until the next exercise comes up

If you cannot or do not wish to download the Nike Training Club App:

  • Feel free to use a different fitness resource (but please do let us know which you've chosen)

  • Or you can do the following routine 3x week:

Antara 3 Months Intermediate Workout Routine:

  • 4x Week 25 minutes

    • 30 jumping jacks x3

    • 20 jumping squats

    • 30 pulsing squats

    • 10 pushups x3

    • 30 mountain climbers (each leg)

    • 10 meters walking lunges x5

Links to Nike App Workouts

Quick Hits: Workouts in 12 minutes or less

15-20 Minute Workouts:

  • Activation Station - 15 Minutes

    • Warm up and get that heart rate going with this moderate intensity workout

  • Ascend and Descend - 15 Minutes

    • High Intensity with a focus on cardio health and core and lower body fitness

  • Balancing Bears - 15 Minutes

    • Moderate intensity, full body workout

  • Brilliant Speed - 15 Minutes

    • A high intensity speed and agility workout developed with FC Barcelona

  • Engine Fire - 15 Minutes

    • Moderate intensity lower body workout

  • Engine Rev - 15 Minutes

    • High intensity, full body workout that focuses on maintaining good form

  • Full Body Ignition - 15 Minutes

    • Moderate intensity, a full body workout that works your glutes and core

  • Jump Start - 15 Minutes

    • Get ready to jump around with this moderate intensity, lower body workout

  • Plank Splitter - 15 Minutes

    • Low Intensity, core and overall fitness workout

  • Quick Hit Abs - 15 Minutes

    • Cristiano Ronaldo’s moderate intensity core strength Workout

  • Slow It Down - 15 Minutes

    • Mix things up with moderate intensity workout that uses less conventional drills

  • The Baseline Push - 15 Minutes

    • A high intensity agility and conditioning workout for top-5 tennis player Grigor Dimitrov

  • The Floor Is Lava - 15 Minutes

    • Moderate Intensity, lower body and overall fitness

  • The Quick Quarter

    • Moderate intensity, endurance and lower body strength focused

  • The Take Off - 15 Minutes

    • High Intensity, endurance and cross training workout from pro snowboarder Chloe Kim

  • Trunk and Branches - 15 Minutes

    • High Intensity, full body workout that uses drills inspired by animal movements

  • Up For Speed - 15 Minutes

    • Moderate intensity, agility and conditioning focused workout

  • Wake Up Warrior - 15 Minutes

    • Yoga inspired, low intensity core conditioning and mobility workout

  • Watch Your Tone - 15 Minutes

    • Moderate intensity core and endurance workout

  • Core and Agility HIT - 16 Minutes

    • Moderate intensity, core and agility work

  • Core Countdown - 16 Minutes

    • High Intensity, Core Conditioning and Endurance

  • Gravity Grinder - 16 Minutes

    • Moderate intensity, core, movement, and body strength

  • Strength Remix - 16 Minutes

    • Moderate intensity, full body strength

  • Metabolic Kick HIT - 17 Minutes

    • Moderate intensity, conditioning and overall fitness from pro football player Carli Lloyd

  • Perfect Alignment - 17 Minutes

    • Moderate intensity, stability-focused drills that work those sometimes overlooked smaller muscles from gymnast Gabby Douglas

  • Pyramid Rundown - 18 Minutes

    • Moderate intensity, full body strength, stability and balance

20-30 Minute Workouts:

  • Boxer Core - 20 Minutes

    • Moderate intensity, abs and core strength workout that uses boxing concepts

  • Full Court Press - 20 Minutes

    • Moderate intensity, core and upper body strength

  • Glute and Hip Strength - 20 Minutes

    • Moderate intensity, focuses on lower body stability

  • HIT Challenge - 20 Minutes

    • Burn calories and develop your endurance with this high intensity workout

  • Lower Body Strength Yoga - 20 Minutes

    • Moderate intensity yoga-based workout that focuses on holding poses to build strength and mobility

  • Super Twist Core Series - 20 Minutes

    • A moderate intensity core workout that can supplement your routine

  • The Fast Forward - 21 Minutes

    • A moderate intensity workout that focuses on agility and athleticism from pro football player Alex Morgan

  • Full Body Hustle - 22 Minutes

    • A high intensity, heart-rate-raising workout

  • High Powered Legs - 23 Minutes

    • Moderate intensity, lower body strength and endurance

  • Dynamic Restorative Yoga - 24 Minutes

    • A moderate intensity, mobility, hip opening, workout that’s good for active recovery

  • Upper Body Core Blend - 26 Minutes

    • Moderate intensity, Core and upper body strength workout

  • Lower Body Burnout - 27 Minutes

    • Moderate Intensity, endurance and athleticism focused workout

  • Athlete Agility - 29 Minutes

    • Moderate intensity, jumping, sprints, and quickness drills to develop your fitness

  • The Circuit Breaker - 29 Minutes

    • Moderate intensity, core stability, running strength, and endurance

  • Boxer Burner - 30 Minutes

    • High Intensity, endurance based workout that will break a sweat

  • Cut To The Core - 30 Minutes

    • Moderate intensity, core and full body strength workout

  • Fleet Of Foot - 30 Minutes

    • A high intensity workout that builds quickness and stamina

  • Leg Max Out Now - 30 Minutes

    • High intensity, lower body focused, endurance workout

  • Lengthen & Flow Yoga - 30 Minutes

    • Moderate intensity, stability, posture, and endurance workout

  • Lung Capacity - 30 Minutes

    • Moderate intensity, lower body endurance and strength

  • Lunges and Length - 30 Minutes

    • Low intensity, core conditioning and lower body mobility

  • Strong Core & Cardio - 30 Minutes

    • Moderate intensity, agility, cardio, and core strength workout

  • The Power Start - 30 Minutes

    • Moderate intensity, conditioning and endurance workout from pro football player Wu Haiyam

  • Zero To 100 - 30 Minutes

    • Moderate intensity, core stabilization and lower body strength

  • Burpee Beach - 31 Minutes

    • Moderate intensity, endurance builder, core and legs workout

  • Pace Breaker - 32 Minutes

    • High intensity, full-body, fast paced workout

  • Head To Toe HIT - 33 Minutes

    • Moderate intensity, an upper body focused HIT workout

Did this answer your question?