Advanced Full Body Workout: 15 Challenging Exercises for Experienced Lifters

Are you an experienced lifter looking to break through plateaus and challenge your body in new ways? Finding the right workout can be tough, especially when you're aiming for muscle building and overall strength. This advanced full body workout is designed specifically for you—busy professionals who want to maximize their time and effort with effective exercises.

Quick Stats

• Total Time: 45-50 minutes including warm-up and cool-down
• Equipment Needed: Dumbbells (20-50 lbs), resistance bands, pull-up bar (optional)
• Difficulty: Advanced
• Calories Burned: Approximately 300-400 calories depending on intensity

Warm-Up (5 minutes)

1. Jumping Jacks: 1 minute
2. Arm Circles: 30 seconds forward, 30 seconds backward
3. Bodyweight Squats: 1 minute
4. Lunges with Torso Twist: 1 minute (30 seconds per leg)
5. Dynamic Hip Openers: 1 minute

Advanced Full Body Exercises

| Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |----------------------------------|--------------|------|-----------------|-----------------------------------------|---------------------------------------| | 1. Barbell Deadlift | 8-10 reps | 4 | 90 seconds | Keep spine neutral, drive through heels | Dumbbell Deadlift | | 2. Pull-Ups (Chin-Ups) | 6-8 reps | 4 | 90 seconds | Squeeze shoulder blades at the top | Assisted Pull-Ups | | 3. Dumbbell Bench Press | 8-10 reps | 4 | 60 seconds | Press straight up, elbows at 45 degrees| Floor Press (no bench) | | 4. Bulgarian Split Squats | 10 reps/leg | 3 | 60 seconds | Keep front knee behind toes | Bodyweight Split Squats | | 5. Bent Over Dumbbell Rows | 10-12 reps | 4 | 60 seconds | Pull elbows back, squeeze at the top | Single Arm Row (knee on bench) | | 6. Barbell Overhead Press | 8-10 reps | 3 | 90 seconds | Keep core tight, press straight up | Dumbbell Shoulder Press | | 7. Kettlebell Swings | 15-20 reps | 4 | 60 seconds | Hinge at hips, swing to shoulder height | Bodyweight Good Mornings | | 8. Plank to Push-Up | 8-10 reps | 3 | 60 seconds | Maintain straight line from head to heels| Plank (on knees) | | 9. Box Jumps | 8-10 reps | 4 | 90 seconds | Jump with both feet, land softly | Step-Ups on the box | | 10. Medicine Ball Slams | 10-15 reps | 4 | 60 seconds | Engage core, slam down hard | Overhead Press with light dumbbells | | 11. Single-Leg Deadlift | 8-10 reps/leg| 3 | 60 seconds | Keep back flat, hinge at hips | Bodyweight Single-Leg Deadlift | | 12. Lateral Lunges | 10 reps/leg | 3 | 60 seconds | Sit back into the lunge | Bodyweight Lateral Lunges | | 13. Wall Balls | 10-15 reps | 4 | 60 seconds | Aim for a target, squat before toss | Chest Pass with a light medicine ball | | 14. Renegade Rows | 8-10 reps | 3 | 60 seconds | Keep hips steady, row with control | Plank with no weights | | 15. Burpees | 8-10 reps | 4 | 90 seconds | Jump high, land softly | Step back instead of jump |

Cool-Down (3-5 minutes)

1. Standing Quad Stretch: 30 seconds per leg
2. Seated Forward Bend: 1 minute
3. Child's Pose: 1 minute
4. Shoulder Stretch: 30 seconds per arm

Complete in: 45-50 minutes

Conclusion

This advanced full body workout is designed to challenge your strength and endurance. Aim to complete this routine 2-3 times per week with rest days in between for recovery. As you progress, consider increasing weights or reps to continue pushing your limits.

For personalized coaching with real-time feedback, consider our live video training sessions. Not only does this ensure proper form, but it’s also HSA/FSA eligible, saving you 30%+ with pre-tax dollars.