Advanced Full Body Workout: Push Your Limits with These 5 Techniques

Are you feeling stagnant in your fitness journey? Maybe your current routine just isn’t cutting it anymore, or you’re looking for a way to challenge yourself without stepping into a crowded gym. This advanced full body workout is designed to push your limits using expert techniques that will maximize your results from the comfort of your own home.

Quick Stats Box

• Total Time: 30-35 minutes
• Equipment Needed: Yoga mat, light dumbbells (5-10 lbs) optional
• Difficulty Level: Advanced
• Calories Burned: Approximately 250-400 calories depending on intensity

Warm-Up (5 Minutes)

Start with a dynamic warm-up to prepare your muscles and joints for the workout ahead.

1. Arm Circles - 30 seconds (15 seconds forward, 15 seconds backward)
2. Leg Swings - 30 seconds (15 seconds each leg)
3. Hip Circles - 30 seconds (15 seconds each direction)
4. High Knees - 1 minute
5. Bodyweight Squats - 1 minute (slow tempo, 2 seconds down, 1 second pause, 2 seconds up)
6. Dynamic Lunges - 1 minute (alternate legs)

Advanced Full Body Workout

1. Burpee with Push-Up

• Reps: 10
• Sets: 3 sets
• Rest: 60 seconds between sets
• Tempo: Explosive on the jump
• Form Cue: Land softly to absorb impact.
• Modification: Step back into the plank instead of jumping.

2. Single-Leg Deadlift (with or without dumbbells)

• Reps: 12 per leg
• Sets: 3 sets
• Rest: 60 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: Use both legs for support if needed.

3. Plank to Shoulder Tap

• Reps: 15 taps per side
• Sets: 3 sets
• Rest: 45 seconds between sets
• Tempo: Controlled
• Form Cue: Keep your hips stable, don’t let them sway.
• Modification: Drop to your knees to perform the taps.

4. Jump Squats

• Reps: 15
• Sets: 3 sets
• Rest: 60 seconds between sets
• Tempo: Explosive on the jump
• Form Cue: Land softly and go directly into the next jump.
• Modification: Perform regular squats instead.

5. Russian Twists

• Reps: 20 (10 per side)
• Sets: 3 sets
• Rest: 45 seconds between sets
• Tempo: 1 second to twist, 1 second hold
• Form Cue: Keep your core tight and back straight.
• Modification: Keep your feet on the ground for support.

Exercise Summary Table

| Exercise | Reps | Sets | Rest | Modification | |------------------------------|----------------|------|--------|-----------------------------------| | Burpee with Push-Up | 10 | 3 | 60 sec | Step back instead of jumping | | Single-Leg Deadlift | 12 per leg | 3 | 60 sec | Use both legs for support | | Plank to Shoulder Tap | 15 per side | 3 | 45 sec | Drop to knees | | Jump Squats | 15 | 3 | 60 sec | Regular squats | | Russian Twists | 20 (10 each) | 3 | 45 sec | Feet on the ground |

Cool-Down (3-5 Minutes)

Finish your workout with a cool-down to help your muscles recover.

1. Standing Forward Bend - 1 minute
2. Seated Hamstring Stretch - 30 seconds per leg
3. Child's Pose - 1 minute
4. Cat-Cow Stretch - 1 minute

Complete in: 30-35 minutes

Conclusion

This advanced full body workout is designed to challenge you and push your limits. Incorporate these techniques into your routine 3 times per week, allowing for rest days in between. As you progress, consider increasing the weights or the number of reps to keep challenging yourself.

Ready to take your fitness to the next level? Consider personalized coaching with real-time feedback from certified trainers at HipTrain. This can help ensure you're performing exercises correctly and can maximize your results.