Advanced Full Body Routine: How to Push Your Limits in 45 Minutes

Are you feeling like your workouts have plateaued? Do you crave a new challenge that pushes your limits and leaves you feeling accomplished? This advanced full body routine is designed specifically for those who are ready to take it up a notch. In just 45 minutes, you’ll engage every major muscle group with high-intensity exercises that will test your endurance and strength. No more excuses; it’s time to challenge yourself!

Quick Stats Box:

• Total Time: 45 minutes
• Equipment Needed: None (optional: yoga mat)
• Difficulty Level: Advanced
• Calories Burned: Approximately 400-600 calories depending on intensity

Warm-Up (5 Minutes)

Before diving into the intense workout, it’s essential to warm up your muscles to prevent injury. Perform the following exercises for 30 seconds each:

1. Jumping Jacks
2. High Knees
3. Arm Circles
4. Bodyweight Squats
5. Dynamic Lunges

Now that you're warmed up, let’s get to the workout!

Advanced Full Body Workout

Complete the following circuit 3 times. Aim for minimal rest between exercises and 1 minute of rest between circuits.

1. Burpee (or Squat Thrust)

• Reps: 10
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your core tight and land softly on your feet.
• Modification: Step back instead of jumping for an easier version; add a push-up for an advanced version.

2. Push-Up (or Decline Push-Up)

• Reps: 15
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Drop to your knees for an easier version; elevate your feet for an advanced version.

3. Jump Squat

• Reps: 12
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Land softly and ensure your knees don’t go past your toes.
• Modification: Perform a regular squat for an easier version; add a 180-degree turn for an advanced version.

4. Plank to Push-Up

• Reps: 10
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your hips stable; do not let them sag.
• Modification: Drop to your knees for an easier version; add a shoulder tap at the top for an advanced version.

5. Mountain Climbers

• Duration: 45 seconds
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your shoulders over your wrists and drive your knees toward your chest.
• Modification: Slow down the pace for an easier version; speed up for an advanced version.

6. Lateral Lunges

• Reps: 12 (6 each side)
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your chest up and push through your heel.
• Modification: Perform a standard forward lunge for an easier version; add a jump at the top for an advanced version.

7. Plank Jacks

• Duration: 30 seconds
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Maintain a strong core and don’t let your hips rise.
• Modification: Step out one leg at a time for an easier version; speed up for an advanced version.

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modification | |-------------------------|---------------|------|--------------|---------------------------------| | Burpee | 10 | 3 | 45 sec | Step back / Add push-up | | Push-Up | 15 | 3 | 45 sec | Knee push-up / Decline push-up | | Jump Squat | 12 | 3 | 45 sec | Regular squat / 180-degree turn | | Plank to Push-Up | 10 | 3 | 45 sec | Knee plank / Add shoulder tap | | Mountain Climbers | 45 sec | 3 | 45 sec | Slow pace / Speed up | | Lateral Lunges | 12 (6 each side) | 3 | 45 sec | Forward lunge / Jump at top | | Plank Jacks | 30 sec | 3 | 45 sec | Step out / Speed up |

Cool-Down (3-5 Minutes)

Finish your workout with a cool-down to help your muscles recover. Hold each stretch for 30 seconds:

1. Standing Quad Stretch
2. Hamstring Stretch
3. Child’s Pose
4. Chest Opener

Complete in: 45 minutes

Conclusion

Congratulations on completing this advanced full-body workout! Make sure to hydrate and stretch after your session. To continue pushing your limits, aim to complete this routine 3 times a week, allowing at least one rest day in between. As you get stronger, consider adding more reps or decreasing rest times to increase the challenge.

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