Advanced Full Body Circuit: 5 High-Intensity Moves for Experienced Lifters

Are you an experienced lifter looking to push your limits with an advanced full-body circuit? If your workouts have plateaued or you're seeking a new challenge, this routine is designed specifically for you. With high-intensity moves that target multiple muscle groups, you’ll not only build strength but also improve your endurance.

Quick Stats:

• Total Time: 25-30 minutes including warm-up and cool-down
• Equipment Needed: None (optional: light dumbbells, 5-10 lbs)
• Difficulty Level: Advanced
• Calories Burned: Approximately 250-350 calories depending on intensity

Warm-Up (5 minutes)

Prepare your body for high-intensity work with this dynamic warm-up:

1. Jumping Jacks - 1 minute
   • Aim for quick, full-range movements.
2. Arm Circles - 1 minute (30 seconds forward, 30 seconds backward)
   • Keep your arms extended and move in a controlled manner.
3. Leg Swings - 1 minute (30 seconds per leg)
   • Stand on one leg and swing the other leg forward and backward.
4. Bodyweight Squats - 1 minute
   • Lower down to parallel while keeping your chest up.
5. High Knees - 1 minute
   • Drive your knees up towards your chest at a fast pace.

Advanced Full Body Circuit

1. Burpee (with Push-Up)

• Reps: 10
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Land softly and keep your core engaged throughout the movement.
• Modification: Step back instead of jumping for a low-impact version.

2. Single-Leg Deadlift (with Dumbbells)

• Reps: 8 per leg
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your back straight and hinge at the hips, squeezing your glutes at the top.
• Modification: Perform without weights for a bodyweight version.

3. Plyometric Push-Up

• Reps: 8
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Push explosively off the ground, landing softly with bent elbows.
• Modification: Perform standard push-ups on your knees if needed.

4. Jump Squats

• Reps: 12
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Explode up from the squat position, landing softly and going directly into the next squat.
• Modification: Regular squats for a lower-impact version.

5. Plank to Shoulder Tap

• Reps: 10 per side
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your hips stable and avoid rocking side to side.
• Modification: Perform on your knees for an easier version.

Summary Table of Exercises

| Exercise | Reps | Sets | Rest | Modification | |-----------------------------|-------------|------|--------------|---------------------------------| | Burpee (with Push-Up) | 10 | 3 | 45 seconds | Step back instead of jump | | Single-Leg Deadlift | 8 per leg | 3 | 45 seconds | Bodyweight version | | Plyometric Push-Up | 8 | 3 | 45 seconds | Standard push-ups on knees | | Jump Squats | 12 | 3 | 45 seconds | Regular squats | | Plank to Shoulder Tap | 10 per side | 3 | 45 seconds | Knees on the ground |

Cool-Down (3-5 minutes)

Finish your workout with a cool-down to promote recovery:

1. Child's Pose - 1 minute
   • Hold and breathe deeply to relax your back.
2. Standing Forward Bend - 1 minute
   • Let your upper body hang and feel the stretch in your hamstrings.
3. Seated Hamstring Stretch - 1 minute per leg
   • Extend one leg, reach towards your toes, and switch.

Complete in: 25-30 minutes

Conclusion

This advanced full-body circuit is designed to challenge your strength and endurance, making it perfect for experienced lifters. Aim to complete this routine 3 times per week with rest days in between. As you become more comfortable with these exercises, consider increasing the intensity by adding weights or increasing reps.

For personalized coaching and real-time feedback on your form, consider HipTrain’s live 1-on-1 sessions with certified trainers.