Advanced Full Body Workout: 5 Advanced Techniques You Need to Try

For many seasoned fitness enthusiasts, the plateau can feel like an inevitable part of the journey. You’ve mastered the basics, but now you’re searching for new challenges to push your limits and keep your workouts exciting. If you’re a busy professional with limited time and space, this advanced full body workout incorporates five advanced techniques that will elevate your training and keep you engaged.

Quick Stats Box

• Total Time: 25-30 minutes including warm-up and cool-down
• Equipment Needed: Yoga mat required, light dumbbells (5-10 lbs) optional
• Difficulty Level: Advanced
• Calories Burned: Approximately 250-350 calories depending on intensity

Warm-Up (5 minutes)

1. Dynamic Arm Circles
   • 30 seconds forward, 30 seconds backward
2. High Knees
   • 30 seconds
3. Leg Swings (front to back)
   • 30 seconds each leg
4. Bodyweight Squats
   • 1 minute
5. Hip Openers (standing)
   • 30 seconds each side

Advanced Techniques Workout

1. Plyometric Push-Ups (Explosive Push-Ups)

• Reps: 10
• Sets: 3
• Rest: 45 seconds
• Tempo: Explosive upward, controlled descent
• Form Cue: "Push off the ground with enough force to lift your hands."
• Modification: Drop to knees for a standard push-up.
• Progression: Add a clap at the top for extra challenge.

2. Single-Leg Deadlifts (with or without Dumbbells)

• Reps: 12 each leg
• Sets: 3
• Rest: 45 seconds
• Tempo: 2 seconds down, 1 second pause, 2 seconds up
• Form Cue: "Keep your back straight and hinge at the hips."
• Modification: Use both feet for stability.
• Progression: Add weights for increased difficulty.

3. Burpee to Tuck Jump

• Reps: 8
• Sets: 3
• Rest: 45 seconds
• Tempo: Fluid motion
• Form Cue: "Jump high and bring your knees to your chest."
• Modification: Step back instead of jumping for a basic burpee.
• Progression: Add a push-up before the tuck jump.

4. Lateral Bounds (Skater Jumps)

• Reps: 15 each side
• Sets: 3
• Rest: 45 seconds
• Tempo: Quick and explosive
• Form Cue: "Land softly and maintain balance."
• Modification: Step side to side for less intensity.
• Progression: Increase jump distance for added challenge.

5. Plank to Shoulder Taps

• Reps: 15 each side
• Sets: 3
• Rest: 45 seconds
• Tempo: Controlled
• Form Cue: "Keep your hips stable while tapping."
• Modification: Drop to knees for an easier version.
• Progression: Add a push-up after each tap for more intensity.

Workout Summary Table

| Exercise | Reps | Sets | Rest | |-------------------------------|---------------|------|---------------| | Plyometric Push-Ups | 10 | 3 | 45 seconds | | Single-Leg Deadlifts | 12 each leg | 3 | 45 seconds | | Burpee to Tuck Jump | 8 | 3 | 45 seconds | | Lateral Bounds | 15 each side | 3 | 45 seconds | | Plank to Shoulder Taps | 15 each side | 3 | 45 seconds |

Cool-Down (3-5 minutes)

1. Child's Pose
   • Hold for 1 minute
2. Seated Forward Fold
   • Hold for 1 minute
3. Standing Quad Stretch
   • 30 seconds each leg
4. Shoulder Stretch (across body)
   • 30 seconds each arm

Complete in: 25-30 minutes

Conclusion

This advanced full body workout is designed to challenge your strength, endurance, and coordination. Incorporate these five techniques into your routine 3 times a week, allowing rest days in between, to maximize results and prevent injury. As you progress, aim to increase the intensity by adjusting the modifications and adding weights where applicable.

For personalized coaching that includes real-time feedback, consider our live 1-on-1 training sessions with certified trainers. You can access these sessions flexibly, from early morning to late evening, and save with HSA/FSA eligibility.