Advanced Full Body Workout: 5 Techniques to Challenge Your Limits

Finding the time and motivation for an effective workout can be challenging, especially when you're a busy professional. You may feel stuck in a plateau or intimidated by traditional gym settings. This advanced full-body workout is designed to push your limits, increase muscle endurance, and maximize your results—all from the comfort of your home, with minimal equipment.

Quick Stats Box:

• Total Time: 30-35 minutes (including warm-up and cool-down)
• Equipment Needed: 1-2 light dumbbells (optional), yoga mat
• Difficulty Level: Advanced
• Calories Burned: Approximately 250-350 calories depending on intensity

Warm-Up (5 minutes)

1. High Knees: 1 minute
   • Get your heart rate up. Drive your knees to hip height.
2. Arm Circles: 1 minute
   • 30 seconds forward, 30 seconds backward. Keep your arms straight.
3. Bodyweight Squats: 1 minute
   • 10-12 reps. Make sure your knees don’t go past your toes.
4. Lateral Lunges: 1 minute
   • 30 seconds each side. Keep your back straight and chest lifted.
5. Dynamic Stretching: 1 minute
   • Reach for your toes and then reach overhead. Repeat for 1 minute.

Workout Techniques

1. Burpee to Push-Up

• Reps: 10
• Sets: 3
• Rest: 60 seconds between sets
• Tempo: Quick transition between movements
• Form Cue: Keep your core tight on the push-up.
• Modification: Step back instead of jumping for easier version.

2. Single-Leg Deadlift (with Dumbbells)

• Reps: 12 each leg
• Sets: 3
• Rest: 45 seconds between sets
• Tempo: 2 seconds down, 1 second pause, 2 seconds up
• Form Cue: Keep your back straight and hinge at the hips.
• Modification: Perform without weights for easier version.

3. Plank to Side Plank

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Tempo: Transition smoothly between positions
• Form Cue: Keep your body in a straight line.
• Modification: Drop your knees for easier version.

4. Thrusters (Squat to Overhead Press)

• Reps: 12
• Sets: 3
• Rest: 60 seconds between sets
• Tempo: 2 seconds down, 1 second pause, 2 seconds up
• Form Cue: Squeeze your glutes at the top.
• Modification: Use only body weight for easier version.

5. Mountain Climbers

• Duration: 45 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Tempo: Fast-paced
• Form Cue: Keep your hips low and run your knees to your chest.
• Modification: Slow down for an easier version.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | |-------------------------------|---------------|------|------------------| | Burpee to Push-Up | 10 | 3 | 60 seconds | | Single-Leg Deadlift | 12 each leg | 3 | 45 seconds | | Plank to Side Plank | 30 seconds | 3 | 30 seconds | | Thrusters | 12 | 3 | 60 seconds | | Mountain Climbers | 45 seconds | 3 | 30 seconds |

Cool-Down (3-5 minutes)

1. Child's Pose: Hold for 1 minute
2. Seated Forward Bend: Hold for 1 minute
3. Cat-Cow Stretch: 1 minute (30 seconds each position)
4. Shoulder Stretch: 30 seconds each arm

Complete in: 30-35 minutes

Conclusion

This advanced full-body workout is designed to challenge your limits while fitting into your busy schedule. Aim to perform this workout 2-3 times a week, ensuring you allow for recovery days in between. As you progress, consider increasing the weights used or the duration of each exercise to continue developing strength and endurance.

For personalized coaching with real-time feedback and to ensure you’re performing each movement with perfect form, consider signing up for HipTrain's live 1-on-1 sessions.