Advanced Full Body Workout: 10 Moves to Master

Are you tired of your current workout routine and looking for a challenge? Maybe you've hit a plateau or are simply seeking to elevate your fitness game. This advanced full body workout is designed for busy professionals who want effective exercises that can be done in the comfort of their own home, with no equipment required. Get ready to master these 10 powerful moves that will push your limits and transform your body.

Quick Stats Box:

• Total time: 30-35 minutes (including warm-up and cool-down)
• Equipment needed: No equipment required
• Difficulty level: Advanced
• Calories burned: Approximately 250-350 calories depending on intensity

Warm-Up (5 minutes)

Start with a dynamic warm-up to prepare your body for the workout ahead.

1. Arm Circles

   • Duration: 30 seconds
   • Rest: None
   • Form cue: Keep arms straight and make small circles, gradually increasing size.

2. High Knees

   • Duration: 30 seconds
   • Rest: None
   • Form cue: Drive knees up to hip level while maintaining a quick pace.

3. Bodyweight Squats

   • Duration: 30 seconds
   • Rest: None
   • Form cue: Keep chest up and push hips back as you lower down.

4. Lateral Leg Swings

   • Duration: 30 seconds (15 seconds per leg)
   • Rest: None
   • Form cue: Hold onto a wall for balance and swing leg side to side.

5. Torso Twists

   • Duration: 30 seconds
   • Rest: None
   • Form cue: Stand with feet shoulder-width apart and twist your torso side to side.

Advanced Full Body Exercises

1. Burpee (with Push-Up)

• Reps: 10
• Sets: 3 sets
• Rest: 60 seconds between sets
• Form cue: Jump explosively, land softly, and perform a push-up before jumping back up.
• Modification: Step back instead of jumping for an easier version.

2. Pistol Squat (Single-Leg Squat)

• Reps: 5 per leg
• Sets: 3 sets
• Rest: 60 seconds between sets
• Form cue: Keep the non-working leg extended in front and lower down on one leg.
• Modification: Use a chair for support to make it easier.

3. Plank to Push-Up

• Reps: 10
• Sets: 3 sets
• Rest: 60 seconds between sets
• Form cue: Alternate between a forearm plank and a high plank, keeping your body straight.
• Modification: Drop to your knees for an easier version.

4. Jump Squat

• Reps: 12
• Sets: 3 sets
• Rest: 60 seconds between sets
• Form cue: Land softly with knees slightly bent to absorb impact.
• Modification: Regular squats for a lower intensity.

5. Mountain Climbers

• Duration: 45 seconds
• Sets: 3 sets
• Rest: 60 seconds between sets
• Form cue: Drive knees to your chest quickly while keeping your core engaged.
• Modification: Slow down the pace for a gentler version.

6. T-Push-Up

• Reps: 8 per side
• Sets: 3 sets
• Rest: 60 seconds between sets
• Form cue: Rotate your body into a side plank after each push-up.
• Modification: Perform the push-up from your knees.

7. Reverse Lunge with Knee Drive

• Reps: 10 per leg
• Sets: 3 sets
• Rest: 60 seconds between sets
• Form cue: Step back into a lunge, then drive the knee up explosively.
• Modification: Remove the knee drive for a simpler version.

8. Side Plank with Leg Lift

• Duration: 30 seconds per side
• Sets: 3 sets
• Rest: 60 seconds between sets
• Form cue: Keep your body in a straight line and lift your top leg without twisting.
• Modification: Drop the bottom knee for additional support.

9. Skater Jumps

• Reps: 12 per side
• Sets: 3 sets
• Rest: 60 seconds between sets
• Form cue: Leap laterally from one foot to the other while keeping your core tight.
• Modification: Step side to side instead of jumping for a lower impact.

10. Hollow Body Hold

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 60 seconds between sets
• Form cue: Keep lower back pressed into the floor while holding arms and legs off the ground.
• Modification: Bend your knees to make it easier.

Cool Down (3-5 minutes)

Finish your workout with a cool-down to help your body recover.

1. Child's Pose

   • Duration: 1 minute
   • Rest: None
   • Form cue: Sit back on your heels and stretch your arms forward.

2. Seated Forward Bend

   • Duration: 1 minute
   • Rest: None
   • Form cue: Reach for your toes while keeping your back straight.

3. Figure Four Stretch

   • Duration: 30 seconds per leg
   • Rest: None
   • Form cue: Cross one ankle over the opposite knee and pull the bottom leg towards you.

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest Time | |------------------------------|---------------------|------|------------------| | Burpee (with Push-Up) | 10 | 3 | 60 seconds | | Pistol Squat | 5 per leg | 3 | 60 seconds | | Plank to Push-Up | 10 | 3 | 60 seconds | | Jump Squat | 12 | 3 | 60 seconds | | Mountain Climbers | 45 seconds | 3 | 60 seconds | | T-Push-Up | 8 per side | 3 | 60 seconds | | Reverse Lunge with Knee Drive | 10 per leg | 3 | 60 seconds | | Side Plank with Leg Lift | 30 seconds per side | 3 | 60 seconds | | Skater Jumps | 12 per side | 3 | 60 seconds | | Hollow Body Hold | 30 seconds | 3 | 60 seconds |

Complete in: Approximately 30-35 minutes

Conclusion

This advanced full body workout is designed to challenge you and help you master essential movements that build strength, endurance, and agility. Aim to complete this routine 3x per week, allowing for rest days in between. As you progress, consider increasing the reps or sets, or minimizing rest times to further enhance your fitness level.

Ready to take your training to the next level? For personalized coaching with real-time feedback, check out HipTrain's live 1-on-1 sessions with certified trainers.