Advanced Full Body Workouts: 10 Super Sets to Challenge Your Limits

Are you tired of your regular workout routine and looking for something that really pushes your boundaries? Do you want to maximize your time and results with advanced full body workouts? Super sets are an efficient way to challenge your strength and endurance, combining two exercises back-to-back with minimal rest. This workout is designed for experienced athletes who want to elevate their training in a compact timeframe.

Quick Stats Box:

• Total Time: 30-35 minutes (including warm-up and cool-down)
• Equipment Needed: Yoga mat, light to moderate dumbbells (10-25 lbs)
• Difficulty Level: Advanced
• Calories Burned: Approximately 300-450 calories depending on intensity

Warm-Up (5 Minutes)

Start with this dynamic warm-up to prepare your body for the intense workout ahead.

1. High Knees: 1 minute
2. Arm Circles: 1 minute (30 seconds forward, 30 seconds backward)
3. Bodyweight Squats: 1 minute (slow and controlled)
4. Lunges with a Twist: 1 minute (alternating legs)
5. Jumping Jacks: 1 minute

10 Advanced Super Sets

1. Push-Up to Dumbbell Row

• Reps: 10 push-ups, 10 rows per side
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line during the push-up; squeeze your shoulder blade during the row.
• Modification: Do push-ups on your knees; skip rows for a bodyweight push-up.

2. Dumbbell Thrusters

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Drive through your heels and fully extend overhead.
• Modification: Use lighter weights or perform without weights.

3. Burpee to Box Jump (or Step-Up)

• Reps: 10 burpees, 10 jumps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Land softly on your feet during the jump.
• Modification: Step up instead of jumping; perform a burpee without the jump.

4. Plank to Shoulder Taps

• Reps: 15 taps per side
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your hips stable as you tap your shoulders.
• Modification: Drop to your knees for an easier plank.

5. Deadlift to Upright Row

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your back straight during the deadlift and elbows above the wrists during the row.
• Modification: Use lighter weights or perform bodyweight deadlifts.

6. Lateral Lunge to Dumbbell Press

• Reps: 10 lunges per side
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Push off the outside foot to return to standing.
• Modification: Remove the dumbbell for a bodyweight lunge.

7. Mountain Climbers to Pike Push-Ups

• Reps: 30 seconds of mountain climbers, 8 push-ups
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Drive your knees towards your chest; keep your hips high in the pike position.
• Modification: Slow mountain climbers; perform push-ups on knees.

8. Russian Twists to V-Ups

• Reps: 15 twists per side, 10 V-ups
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your core engaged and back straight during twists.
• Modification: Keep your feet on the ground for V-ups.

9. Squat Jumps to Plank Jacks

• Reps: 10 squat jumps, 15 plank jacks
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Push your hips back for the squat; land softly.
• Modification: Perform bodyweight squats; step out for plank jacks.

10. Glute Bridge to Single-Leg Raise

• Reps: 12 bridges, 10 raises per leg
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top of the bridge.
• Modification: Perform both legs for the bridge or lower the raise range.

Exercise Summary Table

| Exercise | Reps | Sets | Rest | |----------------------------------|-----------------------|------|-------------| | Push-Up to Dumbbell Row | 10 push-ups, 10 rows | 3 | 45 seconds | | Dumbbell Thrusters | 12 reps | 3 | 45 seconds | | Burpee to Box Jump | 10 burpees, 10 jumps | 3 | 45 seconds | | Plank to Shoulder Taps | 15 taps per side | 3 | 30 seconds | | Deadlift to Upright Row | 12 reps | 3 | 45 seconds | | Lateral Lunge to Dumbbell Press | 10 lunges per side | 3 | 45 seconds | | Mountain Climbers to Pike Push-Ups| 30 seconds, 8 push-ups| 3 | 45 seconds | | Russian Twists to V-Ups | 15 twists, 10 V-ups | 3 | 45 seconds | | Squat Jumps to Plank Jacks | 10 jumps, 15 jacks | 3 | 45 seconds | | Glute Bridge to Single-Leg Raise | 12 bridges, 10 raises | 3 | 45 seconds |

Cool Down (3-5 Minutes)

Finish your workout with these stretches to aid recovery.

1. Standing Forward Bend: 1 minute
2. Seated Hamstring Stretch: 30 seconds per leg
3. Child’s Pose: 1 minute
4. Figure Four Stretch: 30 seconds per leg

Complete in: 30-35 minutes

Conclusion

This advanced full body workout with super sets is designed to push your limits and maximize your efficiency. Want to take it to the next level? Incorporate these super sets into your routine 2-3 times per week, allowing for adequate rest days in between. As you progress, consider increasing weights or reps to continue challenging your strength.

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