7 Advanced Full Body Workouts for Strength Gains

Are you tired of plateauing in your strength training? Finding it hard to squeeze in effective workouts due to a busy schedule? These 7 advanced full body workouts are designed specifically for you—targeting major muscle groups and maximizing strength gains, all while fitting into your hectic lifestyle.

Quick Stats Box

• Total Time: 30-40 minutes
• Equipment Needed: Resistance bands, dumbbells (10-30 lbs), yoga mat
• Difficulty Level: Advanced
• Calories Burned: Approximately 250-400 calories depending on intensity

Warm-Up (5 minutes)

1. High Knees

   • Duration: 1 minute
   • Tip: Drive your knees up to hip level.

2. Arm Circles

   • Duration: 1 minute (30 seconds forward, 30 seconds backward)
   • Tip: Keep your elbows slightly bent.

3. Bodyweight Squats

   • Duration: 1 minute
   • Tip: Lower until your thighs are parallel to the ground.

4. Lunges

   • Duration: 1 minute (30 seconds each leg)
   • Tip: Keep your front knee over your ankle.

5. Plank to Downward Dog

   • Duration: 1 minute
   • Tip: Push your hips back to feel the stretch in your hamstrings.

Advanced Full Body Workouts

Workout 1: Compound Power Circuit

• Deadlift (Conventional or Romanian)

  • Reps: 10
  • Sets: 3
  • Rest: 60 seconds
  • Form Cue: Keep your back flat and hinge at the hips.
  • Modification: Use kettlebells if dumbbells are too heavy.

• Push-Up to Row

  • Reps: 8 per side
  • Sets: 3
  • Rest: 60 seconds
  • Form Cue: Squeeze your shoulder blades together at the top.
  • Modification: Perform on your knees for an easier version.

Workout 2: Plyometric Blast

• Box Jumps

  • Reps: 10
  • Sets: 3
  • Rest: 60 seconds
  • Form Cue: Land softly with your knees slightly bent.
  • Modification: Step onto the box instead of jumping.

• Burpee with Push-Up

  • Reps: 8
  • Sets: 3
  • Rest: 60 seconds
  • Form Cue: Keep your core tight throughout.
  • Modification: Skip the push-up for a lower intensity.

Workout 3: Strength and Stability

• Single-Leg Deadlift

  • Reps: 8 per leg
  • Sets: 3
  • Rest: 60 seconds
  • Form Cue: Hinge at the hips and keep your back straight.
  • Modification: Use no weight to start.

• Overhead Dumbbell Press

  • Reps: 10
  • Sets: 3
  • Rest: 60 seconds
  • Form Cue: Keep your core engaged and breathe out as you press.
  • Modification: Perform seated for added stability.

Workout 4: Resistance Band Challenge

• Resistance Band Squat and Press

  • Reps: 12
  • Sets: 3
  • Rest: 60 seconds
  • Form Cue: Stand on the band and press overhead as you squat.
  • Modification: Use lighter resistance bands.

• Band Pull Aparts

  • Reps: 15
  • Sets: 3
  • Rest: 60 seconds
  • Form Cue: Keep your arms straight and squeeze your shoulder blades.
  • Modification: Use a thicker band for more resistance.

Workout 5: Core and More

• Plank with Shoulder Taps

  • Duration: 30 seconds
  • Sets: 3
  • Rest: 45 seconds
  • Form Cue: Keep your hips stable as you tap.
  • Modification: Drop to your knees to reduce difficulty.

• Russian Twists

  • Reps: 15 per side
  • Sets: 3
  • Rest: 45 seconds
  • Form Cue: Keep your back straight as you twist.
  • Modification: Keep your feet on the ground for an easier version.

Workout 6: Time Under Tension

• Slow Push-Ups

  • Reps: 8
  • Sets: 3
  • Rest: 60 seconds
  • Tempo: 3 seconds down, 1 second pause, 1 second up
  • Form Cue: Lower yourself slowly to increase tension.
  • Modification: Perform on your knees.

• Goblet Squats

  • Reps: 10
  • Sets: 3
  • Rest: 60 seconds
  • Tempo: 3 seconds down, 1 second pause, 1 second up
  • Form Cue: Hold the dumbbell close to your chest.
  • Modification: Use a lighter dumbbell.

Workout 7: Full Body Burnout

• Kettlebell Swings

  • Reps: 15
  • Sets: 3
  • Rest: 60 seconds
  • Form Cue: Hinge at the hips and snap your hips forward.
  • Modification: Use a lighter kettlebell or just simulate the motion.

• Mountain Climbers

  • Duration: 30 seconds
  • Sets: 3
  • Rest: 45 seconds
  • Form Cue: Keep a steady pace and drive your knees towards your chest.
  • Modification: Slow down the pace for easier movement.

Cool-Down (3-5 minutes)

1. Child's Pose

   • Duration: 1 minute
   • Tip: Reach your arms forward for an added stretch.

2. Seated Forward Bend

   • Duration: 1 minute
   • Tip: Keep your back straight as you reach for your toes.

3. Standing Quad Stretch

   • Duration: 30 seconds per leg
   • Tip: Keep your knees together as you pull your foot towards your glute.

Complete in: 30-40 minutes

Conclusion

These advanced full body workouts are structured to challenge your strength and help you break through plateaus. Aim to complete these sessions 3 times a week, with rest days in between. As you progress, consider increasing weights or adding more sets to each exercise.

For personalized coaching and real-time feedback on your form, consider trying HipTrain’s live 1-on-1 sessions with certified trainers. With flexible scheduling and HSA/FSA eligibility, achieving your fitness goals has never been easier.