Advanced Full Body Workouts: 5 Techniques to Break Plateaus

Feeling stuck in your fitness journey? You’re not alone. Many advanced athletes encounter plateaus that can be frustrating and demotivating. Whether you’re short on time, lack access to a gym, or simply want to maximize your results at home, it’s essential to implement effective strategies to break through these barriers. In this guide, we’ll explore five advanced techniques for full body workouts that can help you overcome plateaus and achieve your fitness goals.

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 Estimate: Approximately 250-350 calories depending on intensity

Warm-Up (5 Minutes)

1. High Knees - 1 minute
   • Drive your knees towards your chest while jogging in place.
2. Arm Circles - 1 minute (30 seconds forward, 30 seconds backward)
   • Extend arms to the side and make small circles.
3. Bodyweight Squats - 1 minute
   • Stand with feet shoulder-width apart, squat down, and rise back up.
4. Lateral Leg Swings - 1 minute (30 seconds each leg)
   • Swing one leg side to side while balancing on the other leg.
5. Torso Twists - 1 minute
   • Stand with feet hip-width apart and twist your torso side to side.

Advanced Techniques to Break Plateaus

1. Plyometric Training

• Exercise Name: Jump Squats
  • Reps: 12
  • Sets: 3
  • Rest: 45 seconds between sets
  • Form Cue: Land softly on the balls of your feet and control the descent.
  • Modification: Regular squats for reduced intensity.

2. Supersets

• Exercise Name: Push-Ups & Bent Over Dumbbell Rows
  • Push-Ups: 12 reps
  • Bent Over Dumbbell Rows: 12 reps
  • Sets: 3
  • Rest: 60 seconds after completing both exercises
  • Form Cue: Keep your back straight during the row.
  • Modification: Knee push-ups and use water bottles for rows.

3. Tabata Intervals

• Exercise Name: Burpees
  • Duration: 20 seconds on, 10 seconds off
  • Rounds: 8 rounds (4 minutes total)
  • Form Cue: Ensure a full plank position before jumping back up.
  • Modification: Step back instead of jumping for lower intensity.

4. Tempo Training

• Exercise Name: Dumbbell Deadlifts
  • Reps: 10
  • Sets: 3
  • Rest: 45 seconds between sets
  • Tempo: 3 seconds down, 1 second pause, 2 seconds up
  • Form Cue: Keep the dumbbells close to your body as you lift.
  • Modification: Use lighter weights or perform bodyweight deadlifts.

5. Active Recovery

• Exercise Name: Plank Variations (Forearm Plank, Side Plank)
  • Duration: 30 seconds each position
  • Sets: 2
  • Rest: 30 seconds between sets
  • Form Cue: Keep your body in a straight line from head to heels.
  • Modification: Drop to your knees for a modified plank.

Cool-Down (3-5 Minutes)

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

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | |--------------------------------|-----------------------|------|------------------| | Jump Squats | 12 reps | 3 | 45 seconds | | Push-Ups | 12 reps | 3 | 60 seconds | | Bent Over Dumbbell Rows | 12 reps | 3 | 60 seconds | | Burpees | 20 seconds on/off | 8 | 10 seconds | | Dumbbell Deadlifts | 10 reps | 3 | 45 seconds | | Plank Variations | 30 seconds each | 2 | 30 seconds |

Complete in: 30-35 minutes

Conclusion

By incorporating these five advanced techniques into your full body workouts, you can effectively break through plateaus and continue making progress. Remember to focus on form, try to push your limits, and adjust the intensity as needed. With consistency and dedication, you’ll be able to reach your fitness goals in no time.

For personalized coaching and real-time feedback to enhance your workouts, consider joining our sessions at HipTrain. Each session is HSA/FSA eligible, making it easier to invest in your fitness journey.