Advanced Full Body Circuit: Push Your Limits with These 10 Challenging Moves

Are you tired of the same old workouts that no longer push you to your limits? Do you need a new challenge to break through plateaus and keep your fitness journey exciting? This advanced full body circuit is designed specifically for those who are ready to elevate their training intensity and maximize results in a short amount of time.

Quick Stats

• Total Time: 30-35 minutes including warm-up and cool-down
• Equipment Needed: None required; optional light dumbbells (5-10 lbs)
• Difficulty Level: Advanced
• Calories Burned: Approximately 250-400 calories depending on intensity

Warm-Up (5 minutes)

• High Knees: 30 seconds
• Arm Circles: 30 seconds (15 seconds forward, 15 seconds backward)
• Bodyweight Squats: 1 minute
• Lateral Lunges: 1 minute (30 seconds each side)
• Jumping Jacks: 1 minute

Circuit Workout

1. Burpee with Tuck Jump

• Reps: 10
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Land softly and pull your knees to your chest during the tuck jump.
• Modification: Replace tuck jump with a standard jump.

2. Single-Leg Deadlift (no equipment)

• Reps: 12 each leg
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your back straight and hinge at the hips as you lower your torso.
• Modification: Use a wall for support if needed.

3. Push-Up to Shoulder Tap

• Reps: 10
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Maintain a strong plank position; avoid rocking your hips.
• Modification: Drop to knees for an easier variation.

4. Plyometric Lunges

• Reps: 12 each leg
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Ensure your front knee does not extend beyond your toes as you jump.
• Modification: Perform alternating reverse lunges instead.

5. Plank Jacks

• Duration: 30 seconds
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your core tight and back flat as you jump your feet out and in.
• Modification: Step one foot out at a time instead of jumping.

6. Mountain Climbers

• Duration: 30 seconds
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Drive your knees towards your chest quickly while keeping your core engaged.
• Modification: Slow down the pace to control movement.

7. Tricep Dips (using a chair or low surface)

• Reps: 15
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your elbows close to your body as you lower down.
• Modification: Bend your knees to make it easier.

8. Skaters

• Reps: 15 each side
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Leap side to side, landing softly on the opposite foot.
• Modification: Step side to side instead of jumping.

9. Russian Twists

• Reps: 15 each side
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your back straight and twist from your torso, not your arms.
• Modification: Keep feet on the ground for an easier version.

10. High Knees

• Duration: 30 seconds
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Pump your arms and drive your knees up to hip height.
• Modification: Slow the pace and march in place.

Cool-Down (3-5 minutes)

• Standing Forward Bend: 1 minute
• Child’s Pose: 1 minute
• Seated Hamstring Stretch: 1 minute (30 seconds each leg)
• Shoulder Stretch: 1 minute (30 seconds each arm)

Complete in: 30-35 minutes

Summary Table

| Exercise | Reps/Duration | Sets | Rest | |------------------------------|----------------------|------|---------------| | Burpee with Tuck Jump | 10 | 3 | 45 seconds | | Single-Leg Deadlift | 12 each leg | 3 | 45 seconds | | Push-Up to Shoulder Tap | 10 | 3 | 45 seconds | | Plyometric Lunges | 12 each leg | 3 | 45 seconds | | Plank Jacks | 30 seconds | 3 | 45 seconds | | Mountain Climbers | 30 seconds | 3 | 45 seconds | | Tricep Dips | 15 | 3 | 45 seconds | | Skaters | 15 each side | 3 | 45 seconds | | Russian Twists | 15 each side | 3 | 45 seconds | | High Knees | 30 seconds | 3 | 45 seconds |

Conclusion

This advanced full body circuit is designed to challenge you and push your limits. Aim to complete this workout 3 times a week with rest days in between to allow your body to recover. As you grow stronger, consider increasing the reps or sets, or incorporating light dumbbells for added resistance.

Take your fitness to the next level and experience the benefits of high-intensity training from the comfort of your home!