Advanced Full Body Workouts: 3 Strategies to Elevate Your Routine

Are you feeling stuck in your fitness journey? Perhaps your workouts have become monotonous, or you're looking to push past a plateau. If you're a busy professional with limited time and space, it's crucial to find effective strategies that elevate your routine without requiring a gym membership or extensive equipment. In this guide, we'll explore three advanced strategies for full body workouts that you can implement right at home.

Quick Stats Box

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

Strategy 1: Supersetting for Strength and Endurance

Supersetting involves performing two exercises back-to-back with little to no rest in between. This technique increases workout intensity and saves time.

Warm-Up (5 minutes)

• Arm Circles: 30 seconds (15 seconds forward, 15 seconds backward)
• Bodyweight Squats: 10 reps
• High Knees: 30 seconds
• Lateral Lunges: 5 reps each side
• Torso Twists: 30 seconds

Superset Workout

| Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |---------------|------|------|------|-----------|--------------| | Push-Ups (or Knee Push-Ups) | 12 reps | 3 sets | 45 seconds | Keep your body in a straight line from head to heels | Drop to knees for easier version | | Dumbbell Deadlifts (or Bodyweight) | 12 reps | 3 sets | 45 seconds | Hinge at the hips, keeping your back flat | Use no weights or perform single-leg deadlifts for more challenge |

Strategy 2: Incorporating Plyometrics

Plyometric exercises enhance power and coordination, making them a fantastic addition to your advanced workout routine.

Plyometric Workout

| Exercise Name | Duration | Sets | Rest | Form Cue | Modification | |---------------|----------|------|------|-----------|--------------| | Jump Squats | 30 seconds | 3 sets | 45 seconds | Land softly and control your descent | Perform regular squats for a lower impact | | Burpees | 30 seconds | 3 sets | 45 seconds | Keep your core engaged throughout | Step back instead of jumping for an easier version |

Strategy 3: Circuit Training for Time Efficiency

Circuit training allows you to target multiple muscle groups in a short amount of time, keeping your heart rate elevated.

Circuit Workout

| Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |---------------|------|------|------|-----------|--------------| | Plank to Push-Up | 10 reps | 3 sets | 45 seconds | Keep your hips stable as you transition | Perform from your knees for an easier version | | Mountain Climbers | 30 seconds | 3 sets | 45 seconds | Drive your knees towards your chest quickly | Slow down the movement for a lower impact |

Cool-Down (3-5 minutes)

• Standing Forward Bend: 30 seconds
• Child’s Pose: 30 seconds
• Cat-Cow Stretches: 1 minute
• Seated Hamstring Stretch: 30 seconds each leg
• Deep Breaths: 1 minute

Complete in: 30-35 minutes

Conclusion

Now that you have three advanced strategies to elevate your full body workouts, it's time to integrate them into your routine. Aim to complete these workouts 2-3 times per week, allowing for rest days in between. As you progress, feel free to increase the intensity, reps, or sets to continue challenging yourself.

For personalized coaching and real-time feedback to enhance your form and efficiency, consider our 1-on-1 video training sessions.