Advanced Full Body Workout: 5 Techniques to Maximize Your Gains

Are you tired of hitting a plateau with your workouts? Do you find yourself spending hours in the gym without seeing the results you want? If you’re a busy professional seeking an effective way to maximize your gains in a limited amount of time, this advanced full body workout is designed for you. It incorporates five techniques that will challenge your strength, endurance, and overall fitness.

Quick Stats:

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

Warm-Up (5 minutes)

Before diving into the workout, it's crucial to prepare your body. Perform each of the following for 1 minute:

1. High Knees: Drive your knees up towards your chest while jogging in place.
2. Arm Circles: Extend your arms out to the side and make small circles, gradually increasing the size.
3. Bodyweight Squats: Stand with feet shoulder-width apart, lowering your hips back and down as if sitting into a chair.
4. Dynamic Lunges: Step forward into a lunge, alternating legs.
5. Torso Twists: Stand with feet shoulder-width apart, twist your torso from side to side.

Advanced Techniques

1. Supersetting

Exercise A: Push-Ups

• Reps: 12
• Sets: 3
• Rest: 30 seconds between exercises
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Do knee push-ups for an easier version.
• Harder Version: Elevate feet on a bench.

Exercise B: Dumbbell Rows

• Reps: 12
• Sets: 3
• Rest: 30 seconds between exercises
• Form Cue: Keep your back flat and pull your elbow towards your hip.
• Modification: Use lighter weights or no weights.
• Harder Version: Perform single-arm rows on a bench.

2. Compound Movements

Exercise: Squat to Shoulder Press

• Reps: 10
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Press the dumbbells overhead while standing up from the squat.
• Modification: Perform without weights.
• Harder Version: Increase weight or perform a jump squat.

3. Plyometric Training

Exercise: Burpees

• Reps: 10
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Jump explosively from the squat position, landing softly.
• Modification: Step back instead of jumping.
• Harder Version: Add a push-up before the jump.

4. Time Under Tension

Exercise: Plank to Push-Up

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Transition from plank to push-up position slowly to increase tension.
• Modification: Drop to your knees for an easier version.
• Harder Version: Add a shoulder tap in the plank position.

5. Unilateral Training

Exercise: Single-Leg Deadlift

• Reps: 10 per leg
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your back straight and hinge at the hips while extending the opposite leg back.
• Modification: Use no weights.
• Harder Version: Increase weight or hold dumbbells in both hands.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modification | Harder Version | |------------------------------|---------------|------|-------------|-------------------------|-------------------------| | Push-Ups | 12 reps | 3 | 30 seconds | Knee push-ups | Elevated feet | | Dumbbell Rows | 12 reps | 3 | 30 seconds | Lighter weights | Single-arm on bench | | Squat to Shoulder Press | 10 reps | 3 | 45 seconds | No weights | Jump squat | | Burpees | 10 reps | 3 | 45 seconds | Step back | Add push-up | | Plank to Push-Up | 30 seconds | 3 | 30 seconds | Drop to knees | Add shoulder tap | | Single-Leg Deadlift | 10 per leg | 3 | 45 seconds | No weights | Increase weight |

Cool-Down (3-5 minutes)

Finish your workout with a cool-down to aid recovery. Perform each of the following stretches for 30 seconds:

1. Standing Quad Stretch: Pull your heel towards your glutes.
2. Seated Forward Fold: Reach for your toes while sitting.
3. Chest Opener: Clasp hands behind your back and lift.
4. Child’s Pose: Kneel and stretch arms forward on the ground.

Complete in: 30 minutes

Conclusion

This advanced full body workout offers a variety of techniques designed to maximize your gains, even in a limited space and time. Incorporate these methods into your routine 3 times a week with rest days in between for optimal results. Each workout will challenge your body in new ways, helping you to break through plateaus and achieve your fitness goals.

If you're looking for personalized coaching with real-time feedback, consider signing up for live 1-on-1 sessions with certified trainers at HipTrain. With flexible scheduling and HSA/FSA eligibility, it's an investment in your fitness journey.