Advanced Full Body Workout: 5 Compound Moves for Experts

Are you an experienced fitness enthusiast feeling stuck in your routine? It’s easy to plateau when you’ve mastered the basics. This advanced full-body workout features five compound moves that will challenge your strength and endurance, making the most of your limited time and space. No gym intimidation here—just effective exercises you can do at home!

Quick Stats Box

• Total Time: 25-30 minutes including warm-up and cool-down
• Equipment Needed: Yoga mat (optional), light dumbbells (5-10 lbs) optional
• Difficulty Level: Advanced
• Calories Burned: Approximately 250-400 calories depending on intensity

Warm-Up (5 minutes)

1. High Knees

   • Duration: 30 seconds
   • Rest: 15 seconds
   • Form Cue: Drive your knees up to hip level while pumping your arms.

2. Arm Circles

   • Duration: 30 seconds (15 seconds forward, 15 seconds backward)
   • Rest: 15 seconds
   • Form Cue: Keep your arms straight and engage your shoulders.

3. Bodyweight Squats

   • Reps: 15
   • Rest: 30 seconds
   • Form Cue: Keep your chest up and knees behind your toes.

4. Inchworms

   • Reps: 5
   • Rest: 30 seconds
   • Form Cue: Walk your hands out to a plank position, then walk your feet towards your hands.

5. Lunges with a Twist

   • Reps: 5 per side
   • Rest: 30 seconds
   • Form Cue: Step forward, lower into a lunge, and twist your torso towards the front leg.

Advanced Full Body Workout

1. Barbell Deadlift (or Dumbbell Deadlift)

• Reps: 10
• Sets: 3
• Rest: 60 seconds between sets
• Form Cue: Keep your back straight and hinge at the hips as you lift.
• Modification: Use lighter weights or perform a kettlebell deadlift.

2. Push-Up to Renegade Row

• Reps: 8 per side
• Sets: 3
• Rest: 60 seconds between sets
• Form Cue: Stabilize your core to prevent your hips from swaying.
• Modification: Perform on your knees or eliminate the row for a standard push-up.

3. Bulgarian Split Squat

• Reps: 10 per leg
• Sets: 3
• Rest: 60 seconds between sets
• Form Cue: Keep your front knee aligned with your ankle as you lower.
• Modification: Perform a standard split squat without elevation.

4. Plank to Shoulder Tap

• Duration: 30 seconds
• Sets: 3
• Rest: 60 seconds between sets
• Form Cue: Keep your hips stable as you lift one hand to tap the opposite shoulder.
• Modification: Drop to your knees for an easier version.

5. Jumping Lunges

• Reps: 10 per leg
• Sets: 3
• Rest: 60 seconds between sets
• Form Cue: Land softly and keep your knees behind your toes.
• Modification: Perform standard alternating lunges without the jump.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modification | |------------------------------|---------------------|------|--------------------|----------------------------------| | Barbell Deadlift | 10 | 3 | 60 seconds | Lighter weights or kettlebell | | Push-Up to Renegade Row | 8 per side | 3 | 60 seconds | Knees or standard push-up | | Bulgarian Split Squat | 10 per leg | 3 | 60 seconds | Standard split squat | | Plank to Shoulder Tap | 30 seconds | 3 | 60 seconds | Knees for easier version | | Jumping Lunges | 10 per leg | 3 | 60 seconds | Standard alternating lunges |

Cool-Down (3-5 minutes)

1. Forward Fold

   • Duration: 1 minute
   • Form Cue: Let your head hang heavy and feel the stretch in your hamstrings.

2. Child’s Pose

   • Duration: 1 minute
   • Form Cue: Breathe deeply and relax your shoulders.

3. Seated Torso Twist

   • Duration: 1 minute (30 seconds per side)
   • Form Cue: Keep your spine straight and twist gently.

Complete in: 25-30 minutes

Conclusion

This advanced full-body workout is designed to push your limits and build strength with compound movements that maximize efficiency. Aim to complete this workout 2-3 times a week, allowing for rest days in between. As you become more comfortable, increase weights or reps to continue progressing.

Ready to take your fitness to the next level? Consider personalized coaching with real-time feedback to ensure you're executing these moves with perfect form.