Advanced Full Body Workout Compilation: 15 Exercises for Seasoned Athletes

Are you a seasoned athlete looking for a challenging workout that pushes your limits? Finding the right routine can be tough, especially when you want to avoid complacency and keep your gains going. This advanced full-body workout compilation is designed for those who want to elevate their training intensity, maximize muscle engagement, and achieve new fitness milestones.

Quick Stats Box

• Total Time: 45-50 minutes
• Equipment Needed: Dumbbells (15-30 lbs), resistance bands, pull-up bar (optional)
• Difficulty Level: Advanced
• Calories Burned: Approximately 400-600 calories depending on intensity

Warm-Up (5 Minutes)

Increase your heart rate and prepare your muscles to avoid injury.

1. Jumping Jacks

   • Duration: 1 minute
   • Tip: Keep your core tight and land softly.

2. Dynamic Lunges

   • Duration: 1 minute
   • Tip: Step forward and lower your back knee towards the ground without touching it.

3. Arm Circles

   • Duration: 1 minute
   • Tip: Extend your arms fully and make small circles, gradually increasing the size.

4. High Knees

   • Duration: 1 minute
   • Tip: Drive your knees up to hip level while pumping your arms.

5. Torso Twists

   • Duration: 1 minute
   • Tip: Stand with feet shoulder-width apart and twist your torso side to side.

Advanced Full Body Workout

Complete the following exercises in a circuit format. Perform each exercise for the specified reps or duration, resting for 45 seconds between sets. Aim for 3 sets of each exercise unless stated otherwise.

| Exercise Name | Reps/Duration | Sets | Rest | Form Cue | Modification | |----------------------------|-------------------|--------|----------------|------------------------------------|-------------------------------------| | 1. Thrusters (Dumbbell) | 12 reps | 3 | 45 seconds | Drive through your heels, full extension at the top | Use lighter weights or perform bodyweight squats. | | 2. Pull-Ups | 8-10 reps | 3 | 60 seconds | Squeeze your shoulder blades together at the top. | Use resistance bands for assistance. | | 3. Bulgarian Split Squats | 10 reps each leg | 3 | 45 seconds | Keep your front knee behind your toes. | Perform with back foot on the ground. | | 4. Push-Up to Renegade Row | 10 reps | 3 | 45 seconds | Keep your body in a straight line throughout. | Drop to your knees for an easier version. | | 5. Deadlifts (Dumbbell) | 12 reps | 3 | 45 seconds | Hinge at the hips, keeping your back flat. | Use lighter weights or perform single-leg deadlifts. | | 6. Box Jumps | 10 reps | 3 | 60 seconds | Land softly, absorb the impact with your legs. | Step up instead of jumping. | | 7. Plank to Push-Up | 10 reps | 3 | 45 seconds | Keep your core tight and body straight. | Perform on your knees. | | 8. Kettlebell Swings | 15 reps | 3 | 45 seconds | Use your hips to drive the movement. | Use a lighter kettlebell or perform bodyweight swings. | | 9. Mountain Climbers | 30 seconds | 3 | 30 seconds | Drive your knees towards your chest quickly. | Slow down the tempo for an easier version. | | 10. Side Plank with Reach | 10 reps each side | 3 | 45 seconds | Keep your body in a straight line and reach under your torso. | Drop your bottom knee for support. | | 11. Burpees | 10 reps | 3 | 60 seconds | Jump high, land softly, and keep your core engaged. | Step back instead of jumping. | | 12. Sumo Squats | 12 reps | 3 | 45 seconds | Point your toes out and squat low. | Use a chair for support. | | 13. Russian Twists | 15 reps each side | 3 | 30 seconds | Keep your back straight and twist from your torso. | Keep your feet on the ground for an easier version. | | 14. Single-Leg Deadlift | 10 reps each leg | 3 | 45 seconds | Hinge at the hip while keeping your back flat. | Use a wall for balance. | | 15. Jump Rope | 1 minute | 3 | 60 seconds | Keep your elbows close to your body. | Perform high knees instead. |

Cool-Down (3-5 Minutes)

Gradually lower your heart rate and stretch your muscles.

1. Forward Fold

   • Duration: 1 minute
   • Tip: Relax your neck and let your upper body hang.

2. Seated Hamstring Stretch

   • Duration: 1 minute
   • Tip: Reach for your toes while keeping your back straight.

3. Child's Pose

   • Duration: 1 minute
   • Tip: Breathe deeply and relax your back.

4. Cat-Cow Stretch

   • Duration: 1 minute
   • Tip: Alternate between arching and rounding your back.

Complete in: 45-50 minutes

Conclusion

This advanced full-body workout is designed to challenge even the most seasoned athletes. By incorporating a variety of exercises that target multiple muscle groups, you can avoid plateaus and continue to progress in your fitness journey. Aim to complete this routine 2-3 times a week, and listen to your body for recovery days.

For personalized coaching that includes real-time feedback on form and technique, consider trying out HipTrain’s live 1-on-1 video training sessions. With flexible scheduling and certified trainers ready to help you push your limits, you’ll be on your way to achieving your fitness goals in no time.