Advanced Full Body Workouts: 5 Moves to Boost Your Strength

For busy professionals, finding the time to fit in an effective workout can feel overwhelming. You might be stuck at a plateau, feeling gym intimidation, or limited by space and equipment. The good news? You can achieve significant strength gains with just a few advanced moves right at home. Let’s dive into an advanced full-body workout that’s efficient, challenging, and designed to fit into your busy schedule.

Quick Stats Box:

• Total Time: 25-30 minutes including warm-up
• Equipment Needed: A yoga mat and a pair of light dumbbells (5-10 lbs) optional
• Difficulty Level: Advanced
• Calories Burned: Approximately 200-300 calories depending on intensity

Warm-Up (5 minutes)

Before diving into the workout, it's crucial to warm up your muscles to prevent injury and enhance performance.

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. Bodyweight Squats: 10 reps
5. High Knees: 30 seconds

Advanced Full Body Workout

1. Burpee with Push-Up

• Reps: 10
• Sets: 3 sets
• Rest: 45 seconds between sets
• Tempo: 1 second down, 1 second pause, 1 second up
• Form Cue: Keep your core tight and land softly to absorb impact.
• Modification: Step back instead of jumping for an easier version. Add a tuck jump at the end for a harder version.

2. Single-Leg Deadlift

• Reps: 12 per leg
• Sets: 3 sets
• Rest: 45 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 no weights for an easier version. Hold a kettlebell or heavier dumbbell for a harder version.

3. Dumbbell Thrusters

• Reps: 15
• Sets: 3 sets
• Rest: 45 seconds between sets
• Tempo: 2 seconds down, 1 second pause, 2 seconds up
• Form Cue: Keep your elbows up and push through your heels.
• Modification: Use lighter dumbbells or perform bodyweight squats for an easier version. Increase weights for a harder version.

4. Plank to Push-Up

• Reps: 10
• Sets: 3 sets
• Rest: 45 seconds between sets
• Tempo: 1 second down, 1 second pause, 1 second up
• Form Cue: Maintain a straight line from your head to heels.
• Modification: Drop to your knees for an easier version. Add a shoulder tap after each push-up for a harder version.

5. Jump Squats

• Reps: 12
• Sets: 3 sets
• Rest: 45 seconds between sets
• Tempo: 1 second down, 1 second pause, explode up
• Form Cue: Land softly and immediately go into the next squat.
• Modification: Perform regular squats for an easier version. Add a 180-degree turn jump for a harder version.

Summary Table

| Exercise | Reps | Sets | Rest | Tempo | |---------------------------|------|------|--------|--------------------------| | Burpee with Push-Up | 10 | 3 | 45 sec | 1s down, 1s pause, 1s up | | Single-Leg Deadlift | 12/leg | 3 | 45 sec | 2s down, 1s pause, 2s up | | Dumbbell Thrusters | 15 | 3 | 45 sec | 2s down, 1s pause, 2s up | | Plank to Push-Up | 10 | 3 | 45 sec | 1s down, 1s pause, 1s up | | Jump Squats | 12 | 3 | 45 sec | 1s down, 1s pause, explode up |

Complete in: 25-30 minutes

Cool-Down (3-5 minutes)

Finish your workout with a cool-down to help your body recover and prevent soreness.

1. Standing Forward Bend: Hold for 30 seconds
2. Child’s Pose: Hold for 30 seconds
3. Seated Hamstring Stretch: Hold for 30 seconds per leg
4. Cat-Cow Stretch: 1 minute (30 seconds each position)

Conclusion

This advanced full-body workout is designed to challenge your strength and efficiency, fitting perfectly into your busy schedule. To progress, aim to increase your weights or reps each week, or reduce your rest time between sets.

For continued improvement, consider integrating other workouts or focusing on specific muscle groups in subsequent sessions.

Next Steps: If you want personalized coaching with real-time feedback to ensure you're performing these advanced movements correctly, check out our live training sessions.