Advanced Full Body Workouts: How to Maximize Your Results

Are you tired of hitting a plateau with your workouts? Struggling to find the time and motivation to push your limits? If you're a busy professional looking to maximize your results with advanced full body workouts, you're in the right place. This routine is designed to challenge your strength and endurance, all while fitting into your limited schedule and small space.

Quick Stats

• Total Time: 30 minutes (including warm-up and cool-down)
• Equipment Needed: None (optional: light dumbbells 5-10 lbs)
• Difficulty Level: Advanced
• Calories Burned: Approximately 250-350 calories depending on intensity

Warm-Up (5 Minutes)

Get your body prepared with this dynamic warm-up to increase blood flow and prevent injury.

1. High Knees

   • Duration: 30 seconds
   • Form Cue: Drive your knees towards your chest while keeping your core tight.

2. Arm Circles

   • Duration: 30 seconds (15 seconds forward, 15 seconds backward)
   • Form Cue: Keep your arms straight and make small, controlled circles.

3. Bodyweight Squats

   • Reps: 10
   • Form Cue: Sit back as if in a chair, keeping your weight in your heels.

4. Inchworms

   • Reps: 5
   • Form Cue: Walk your hands out to a plank, then walk your feet towards your hands.

5. Lateral Lunges

   • Reps: 5 per side
   • Form Cue: Shift your weight to one leg while keeping the other leg straight.

Advanced Full Body Workout

1. Burpee (also known as squat thrust)

• Reps: 10
• Sets: 3 sets
• Rest: 60 seconds between sets
• Form Cue: Jump explosively at the end, reaching your hands overhead.
• Modification: Step back instead of jumping for an easier version; add a push-up for a more challenging version.

2. Jump Squats

• Reps: 12
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Land softly with your knees slightly bent to absorb impact.
• Modification: Regular bodyweight squats for an easier version; add dumbbells for added resistance.

3. Plank to Push-Up

• Reps: 8
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels as you push up.
• Modification: Drop to your knees for a modified push-up; elevate your feet for an advanced version.

4. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your core engaged and drive your knees towards your chest quickly.
• Modification: Slow down for an easier version; increase speed for a harder version.

5. Side Plank with Leg Lift

• Duration: 30 seconds per side
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Stack your feet and lift your top leg while keeping your hips raised.
• Modification: Drop your lower knee for an easier version; hold a dumbbell on your hip for an advanced version.

6. Lateral Bounds

• Reps: 10 per side
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Leap sideways, landing softly on one foot, and immediately bound to the other side.
• Modification: Step side to side for an easier version; increase distance for a more challenging version.

7. T-Push-Ups

• Reps: 6 per side
• Sets: 3 sets
• Rest: 60 seconds between sets
• Form Cue: Rotate your body into a side plank after each push-up, extending your arm towards the ceiling.
• Modification: Perform push-ups on your knees for an easier version; add a dumbbell row for added difficulty.

Cool-Down (3-5 Minutes)

Finish with a cool-down to lower your heart rate and stretch your muscles.

1. Child's Pose

   • Duration: 1 minute
   • Form Cue: Sit back on your heels and extend your arms forward.

2. Standing Quad Stretch

   • Duration: 30 seconds per side
   • Form Cue: Pull your heel towards your glutes while keeping your knees together.

3. Seated Forward Fold

   • Duration: 1 minute
   • Form Cue: Reach for your toes while keeping your back straight.

Complete in: 30 minutes

Conclusion

This advanced full body workout is designed to maximize your results in a short amount of time. Aim to complete this routine 3 times per week with rest days in between to allow for recovery. As you progress, consider adding weights or increasing your reps to continue challenging yourself.

For personalized coaching and real-time feedback to help you stay on track, consider our live 1-on-1 sessions with certified trainers at HipTrain.