Advanced Full Body Workout: 20 Total Body Exercises for Experienced Lifters

For seasoned fitness enthusiasts, finding new ways to challenge your body can be a daunting task. You may feel stuck in a plateau, battling with gym intimidation, or simply pressed for time. This advanced full-body workout is designed to push your limits, maximize efficiency, and can be done in the comfort of your own home, no matter how small your space.

Quick Stats:

• Total Time: 45-50 minutes
• Equipment Needed: A pair of heavy dumbbells (15-30 lbs), a resistance band, and a yoga mat (optional)
• Difficulty Level: Advanced
• Calories Burned: Approximately 300-400 calories depending on intensity

Warm-Up (5 minutes)

Before diving into the workout, it's crucial to prepare your body. This warm-up will activate your muscles and get your heart rate up.

1. High Knees: 30 seconds

   • Form Cue: Drive your knees towards your chest while keeping your core tight.
   • Modification: March in place if high knees are too intense.

2. Arm Circles: 30 seconds forward, 30 seconds backward

   • Form Cue: Keep your arms straight and make small circles.

3. Bodyweight Squats: 1 minute

   • Form Cue: Keep your chest up and push your hips back.

4. Dynamic Lunges: 1 minute

   • Form Cue: Step forward and lower your back knee towards the ground while keeping your front knee aligned over your ankle.

5. Plank to Downward Dog: 1 minute

   • Form Cue: Transition smoothly between positions, focusing on your breath.

Advanced Full Body Workout

Complete 3 sets of each exercise with 60 seconds of rest between sets.

| Exercise Name | Reps/Duration | Sets | Rest | Tempo | Form Cue | Modification | |----------------------------------|-----------------|------|---------------------|---------------------------|--------------------------------------------|-------------------------------------| | Dumbbell Thrusters | 12 reps | 3 | 60 seconds | 2 seconds down, 1 second pause, 2 seconds up | Squeeze your glutes at the top | Bodyweight squat | | Renegade Rows | 10 reps (each side) | 3 | 60 seconds | 2 seconds up, 1 second pause, 2 seconds down | Keep your hips stable | Perform on knees | | Bulgarian Split Squats | 10 reps (each leg) | 3 | 60 seconds | 3 seconds down, 1 second pause, 2 seconds up | Keep your front knee behind your toes | Standard split squats | | Push-Up with Rotation | 10 reps (each side) | 3 | 60 seconds | 2 seconds down, 1 second pause, 2 seconds up | Rotate your torso as you lift your arm | Knee push-ups | | Deadlifts (Dumbbell or Barbell) | 12 reps | 3 | 60 seconds | 2 seconds down, 1 second pause, 2 seconds up | Keep your back straight | Single-leg deadlifts | | Resistance Band Lateral Walks | 30 seconds | 3 | 60 seconds | N/A | Keep tension in the band | Bodyweight lateral walks | | Plank Jacks | 30 seconds | 3 | 60 seconds | N/A | Keep your core tight | Step out instead of jumping | | Single-Arm Dumbbell Snatch | 10 reps (each arm) | 3 | 60 seconds | 1 second up, 1 second pause, 2 seconds down | Drive through your hips | Use both arms simultaneously | | Box Jumps (or Step-Ups) | 10 reps | 3 | 60 seconds | N/A | Land softly with knees slightly bent | Step onto the box instead | | Tricep Dips (on a chair) | 12 reps | 3 | 60 seconds | 2 seconds down, 1 second pause, 2 seconds up | Keep elbows close to your body | Bent knees for an easier version | | Wall Sit | 30 seconds | 3 | 60 seconds | N/A | Keep your back flat against the wall | Shorter hold time | | Mountain Climbers | 30 seconds | 3 | 60 seconds | N/A | Drive your knees towards your chest | Slow it down for a more controlled version |

Exercise Summary Table

| Exercise Name | Total Sets | Total Reps | |----------------------------------|------------|------------| | Dumbbell Thrusters | 3 | 36 | | Renegade Rows | 3 | 60 | | Bulgarian Split Squats | 3 | 60 | | Push-Up with Rotation | 3 | 60 | | Deadlifts | 3 | 36 | | Resistance Band Lateral Walks | 3 | N/A | | Plank Jacks | 3 | N/A | | Single-Arm Dumbbell Snatch | 3 | 60 | | Box Jumps | 3 | 30 | | Tricep Dips | 3 | 36 | | Wall Sit | 3 | N/A | | Mountain Climbers | 3 | N/A |

Cool-Down (3-5 minutes)

Finish your workout with a proper cool-down to aid recovery.

1. Standing Quad Stretch: 30 seconds each leg

   • Form Cue: Pull your heel towards your glutes and keep your knees together.

2. Seated Forward Bend: 1 minute

   • Form Cue: Reach towards your toes while keeping your back straight.

3. Child’s Pose: 1 minute

   • Form Cue: Relax your arms forward and breathe deeply.

4. Shoulder Stretch: 30 seconds each side

   • Form Cue: Hold your arm across your chest and gently pull with your opposite hand.

Complete in: 45-50 minutes

Conclusion

This advanced full-body workout is designed to challenge your strength, endurance, and coordination. Complete this routine 3 times a week with rest days in between to maximize results. As you progress, consider increasing weights or adding more sets for an added challenge.

If you’re looking for personalized coaching with real-time feedback to perfect your form and elevate your workouts, consider signing up for a session with one of our certified trainers at HipTrain.