Advanced Full Body Workout: 5 Moves You’re Not Doing but Should

Are you hitting a plateau in your workouts, feeling bored with your routine, or simply looking for fresh ways to challenge your body? If you’re a busy professional who struggles to find time for the gym or feels intimidated by traditional workouts, this advanced full body workout is designed just for you. It features five overlooked exercises that will activate multiple muscle groups, boost your metabolism, and fit perfectly into your home environment.

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)

Prepare your body for the workout with this quick warm-up routine. Spend about 30 seconds on each exercise:

1. Arm Circles: Stand tall, extend arms to the side, and make small circles. Gradually increase the size.
2. Leg Swings: Hold onto a wall for balance, swing one leg forward and backward. Switch legs.
3. Torso Twists: Stand with feet shoulder-width apart, twist your torso side to side.
4. High Knees: Jog in place, bringing knees up to hip height.
5. Bodyweight Squats: Perform 10 squats to activate your lower body.

Advanced Full Body Exercises

1. Single-Arm Dumbbell Snatch (also known as Dumbbell Snatch)

• Reps: 10 per arm
• Sets: 3 sets
• Rest: 45 seconds between sets
• Tempo: 2 seconds up, 1 second pause at the top, 2 seconds down
• Form Cue: Keep the dumbbell close to your body as you lift it overhead.
• Modification: Use a lighter weight or perform a high pull without weights.

2. Bulgarian Split Squat with Reach

• Reps: 12 per leg
• Sets: 3 sets
• Rest: 45 seconds between sets
• Tempo: 2 seconds down, 1 second pause at the bottom, 2 seconds up
• Form Cue: Keep your front knee aligned with your ankle throughout the movement.
• Modification: Perform a standard split squat without the reach.

3. Plank to Push-Up (also known as Plank Up-Downs)

• Reps: 10
• Sets: 3 sets
• Rest: 45 seconds between sets
• Tempo: 1 second down, 1 second hold, 1 second up
• Form Cue: Engage your core and maintain a straight line from head to heels.
• Modification: Drop to your knees for a modified plank.

4. Skater Jumps

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Tempo: Explosive jump side to side
• Form Cue: Land softly on your opposite foot to minimize impact.
• Modification: Step side to side instead of jumping.

5. Hollow Body Hold with Rock

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Tempo: Hold for 1 second at the top of each rock
• Form Cue: Keep your lower back pressed into the floor throughout.
• Modification: Bend your knees and keep your feet on the ground.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | |-------------------------------|-----------------------|------|--------------| | Single-Arm Dumbbell Snatch | 10 per arm | 3 | 45 seconds | | Bulgarian Split Squat with Reach | 12 per leg | 3 | 45 seconds | | Plank to Push-Up | 10 | 3 | 45 seconds | | Skater Jumps | 30 seconds | 3 | 45 seconds | | Hollow Body Hold with Rock | 30 seconds | 3 | 45 seconds |

Cool-Down (3-5 Minutes)

Finish your workout with these stretches, holding each for about 30 seconds:

1. Child’s Pose
2. Standing Quad Stretch
3. Seated Forward Bend
4. Shoulder Stretch

Complete in: Approximately 25-30 minutes.

Conclusion and Next Steps

By incorporating these five advanced exercises into your routine, you can break through your plateau and feel stronger than ever. Aim to complete this workout 2-3 times a week with rest days in between to allow for muscle recovery. As you progress, consider increasing weights, reps, or sets to continue challenging yourself.

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