Advanced Full Body Workouts: 5 Moves to Master for Max Gains

Are you stuck in a workout rut, struggling to push past your limits? Advanced full body workouts can be the key to breaking through plateaus and achieving max gains, but finding the right exercises is crucial. This routine is designed for busy professionals who want to maximize their workout efficiency without the intimidation of a gym. With just five advanced moves, you can transform your body in a small space and limited time.

Quick Stats

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

Warm-Up (5 minutes)

Prepare your body with dynamic movements to increase blood flow and mobility:

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

Advanced Full Body Exercises

1. Burpee with Push-Up

• Reps: 10
• Sets: 3 sets
• Rest: 60 seconds between sets
• Tempo: Fast, with a controlled push-up (1 second down, 1 second up).
• Form Cue: Ensure your chest touches the ground during the push-up.
• Modification: Step back instead of jumping for an easier version; add a tuck jump 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 a straight line from your head to your heel in the down position.
• Modification: Use both legs for balance if needed; hold a lightweight dumbbell for added difficulty.

3. Pike Push-Up

• Reps: 8-10
• Sets: 3 sets
• Rest: 60 seconds between sets
• Tempo: 2 seconds down, 1 second pause, explode up.
• Form Cue: Aim to touch the crown of your head to the ground.
• Modification: Perform on knees for an easier version; elevate feet for a harder version.

4. Plank to Push-Up

• Reps: 10
• Sets: 3 sets
• Rest: 45 seconds between sets
• Tempo: 1 second to transition, 1 second pause at the top.
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Hold a plank for 30 seconds instead for an easier version; add a shoulder tap for a harder version.

5. Skater Jumps

• Reps: 15 per side
• Sets: 3 sets
• Rest: 60 seconds between sets
• Tempo: Jump explosively, land softly.
• Form Cue: Land on one foot and keep the opposite leg behind you.
• Modification: Step instead of jump for an easier version; add a lateral bound for more intensity.

Workout Summary Table

| Exercise | Reps | Sets | Rest | |---------------------------|------------|------|--------------| | Burpee with Push-Up | 10 | 3 | 60 seconds | | Single-Leg Deadlift | 12 per leg | 3 | 45 seconds | | Pike Push-Up | 8-10 | 3 | 60 seconds | | Plank to Push-Up | 10 | 3 | 45 seconds | | Skater Jumps | 15 per side| 3 | 60 seconds |

Cool-Down (3-5 minutes)

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

Complete in: 30 minutes

Conclusion and Next Steps

Mastering these five advanced moves will not only enhance your full body strength but also boost your overall fitness level. Incorporate this routine 3 times a week for optimal results, ensuring you have rest days in between. As you progress, aim to increase reps or sets, or decrease rest times for added intensity.

Looking for personalized coaching? With HipTrain, you can have live 1-on-1 sessions with certified trainers who provide real-time feedback, ensuring you maintain proper form and maximize your gains.