Advanced Full Body Workout: Mastering 5 Multitasking Exercises

As an experienced athlete, you may find yourself plateauing or struggling to maximize your time during workouts. If you’re looking for an effective way to challenge yourself while fitting a full-body workout into a busy schedule, this advanced full body workout featuring five multitasking exercises is designed just for you. Each exercise targets multiple muscle groups, giving you a comprehensive workout in a shorter amount of time.

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)

Perform each exercise for 30 seconds with 15 seconds of rest in between:

1. High Knees: Drive knees up towards the chest while jogging in place.
2. Arm Circles: Extend arms to the side and make small circles, gradually increasing the size.
3. Bodyweight Squats: Stand shoulder-width apart, squat down as if sitting back in a chair, and return to standing.
4. Lateral Lunges: Step to the side, bending one knee while keeping the other leg straight, and alternate sides.
5. Plank Walkouts: Start standing, hinge at the hips to touch the ground, walk hands out to a plank, then walk back.

Advanced Full Body Exercises

1. Burpee with Push-Up

• Reps: 10 reps
• Sets: 3 sets
• Rest: 60 seconds between sets
• Form Cue: Land softly to reduce impact on your joints.
• Modification: Step back instead of jumping for an easier version; add a tuck jump for a harder version.

2. Dumbbell Thruster (Squat to Press)

• Reps: 12 reps
• Sets: 3 sets
• Rest: 60 seconds between sets
• Form Cue: Keep elbows slightly in front of the body as you press overhead.
• Modification: Use no weights for easier version; increase weight for harder version.

3. Mountain Climbers with Shoulder Taps

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your hips low and core tight while alternating tapping each shoulder.
• Modification: Slow down for an easier version; increase speed for a harder version.

4. Plank to Side Plank

• Duration: 30 seconds (15 seconds per side)
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Stack your feet and keep your body in a straight line.
• Modification: Drop the bottom knee for easier version; add leg lifts for harder version.

5. Reverse Lunge with Bicep Curl

• Reps: 12 reps per leg
• Sets: 3 sets
• Rest: 60 seconds between sets
• Form Cue: Step back into the lunge while curling weights to your shoulders.
• Modification: Perform the lunge without weights for easier version; increase weights for harder version.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modification | |----------------------------------|------------------|------|--------------------|------------------------------------| | Burpee with Push-Up | 10 reps | 3 | 60 seconds | Step back instead of jump | | Dumbbell Thruster | 12 reps | 3 | 60 seconds | Use no weights | | Mountain Climbers with Shoulder Taps | 30 seconds | 3 | 45 seconds | Slow down | | Plank to Side Plank | 30 seconds | 3 | 45 seconds | Drop bottom knee | | Reverse Lunge with Bicep Curl | 12 reps per leg | 3 | 60 seconds | Lunge without weights |

Cool-Down (3-5 minutes)

Hold each stretch for 30 seconds:

1. Standing Forward Bend: Reach for your toes while keeping your knees slightly bent.
2. Seated Hamstring Stretch: Sit on the ground, extend one leg, and reach towards the toes of the extended leg.
3. Child’s Pose: Kneel and sit back on your heels, reaching arms forward on the ground.

Complete in: 25-30 minutes

Conclusion

This advanced full body workout is designed to help you maximize your time and push your limits with multitasking exercises. Aim to complete this routine 3x per week, allowing for rest days in between to recover. As you progress, consider increasing weights or reps to continue challenging yourself.

To take your fitness journey to the next level, consider personalized coaching with real-time feedback to ensure your form is spot-on and to help you reach your goals faster.