Best 10 Advanced Full Body Exercises for Experienced Lifters

For experienced lifters, finding new challenges to push your limits can be a struggle. You’ve mastered the basics, but the same old exercises can lead to plateaus in strength and fitness gains. If you’re ready to elevate your training and engage your entire body in fresh, demanding ways, this list of advanced full body exercises is your answer.

Quick Stats Box

• Total Time: 30-40 minutes (including warm-up and cool-down)
• Equipment Needed: Barbell, kettlebell, pull-up bar, resistance bands (optional)
• Difficulty Level: Advanced
• Calories Burned: Approximately 300-400 calories depending on intensity

Warm-Up (5 minutes)

1. Dynamic Stretching (Arm circles, leg swings, torso twists) - 1 minute
2. Jumping Jacks - 1 minute
3. Bodyweight Squats - 1 minute (15 reps)
4. High Knees - 1 minute
5. Lateral Lunges - 1 minute (5 reps each side)

Advanced Full Body Exercises

1. Barbell Clean and Press

• Reps: 8-10
• Sets: 4
• Rest: 90 seconds between sets
• Form Cue: Keep the barbell close to your body as you lift.
• Modification: Use a lighter weight or perform a dumbbell clean and press.

2. Kettlebell Turkish Get-Up

• Reps: 5 each side
• Sets: 3
• Rest: 60 seconds between sets
• Form Cue: Maintain a vertical arm position throughout the movement.
• Modification: Perform without weight or use a lighter kettlebell.

3. Pull-Up with Leg Raise

• Reps: 6-8
• Sets: 3
• Rest: 90 seconds between sets
• Form Cue: Engage your lats and core as you pull up and raise your legs.
• Modification: Do negative pull-ups or assisted pull-ups.

4. Barbell Deadlift to Overhead Press

• Reps: 8
• Sets: 4
• Rest: 90 seconds between sets
• Form Cue: Keep your back flat and push through your heels during the lift.
• Modification: Use dumbbells instead of a barbell.

5. Kettlebell Snatch

• Reps: 10 each side
• Sets: 3
• Rest: 60 seconds between sets
• Form Cue: Snap your hips forward to propel the kettlebell upward.
• Modification: Perform a kettlebell swing instead.

6. Plyometric Push-Up

• Reps: 8-10
• Sets: 3
• Rest: 60 seconds between sets
• Form Cue: Explode off the ground and land softly.
• Modification: Do regular push-ups or incline push-ups.

7. Barbell Thruster

• Reps: 10-12
• Sets: 4
• Rest: 90 seconds between sets
• Form Cue: Keep your elbows high during the front squat phase.
• Modification: Use a lighter weight or perform a dumbbell thruster.

8. Single-Leg Romanian Deadlift

• Reps: 8 each leg
• Sets: 3
• Rest: 60 seconds between sets
• Form Cue: Keep your back straight and hinge at the hips.
• Modification: Perform with both legs or use body weight.

9. Box Jumps

• Reps: 10
• Sets: 3
• Rest: 60 seconds between sets
• Form Cue: Land softly with your knees slightly bent.
• Modification: Step up onto the box instead of jumping.

10. Battle Ropes (optional)

• Duration: 30 seconds
• Sets: 4
• Rest: 30 seconds between sets
• Form Cue: Keep your core tight and move your arms quickly.
• Modification: Use a lighter resistance band or perform a different cardio exercise.

Exercise Summary Table

| Exercise | Reps | Sets | Rest | |----------------------------------|-----------|------|---------------| | Barbell Clean and Press | 8-10 | 4 | 90 seconds | | Kettlebell Turkish Get-Up | 5 each side| 3 | 60 seconds | | Pull-Up with Leg Raise | 6-8 | 3 | 90 seconds | | Barbell Deadlift to Overhead Press| 8 | 4 | 90 seconds | | Kettlebell Snatch | 10 each side| 3 | 60 seconds | | Plyometric Push-Up | 8-10 | 3 | 60 seconds | | Barbell Thruster | 10-12 | 4 | 90 seconds | | Single-Leg Romanian Deadlift | 8 each leg| 3 | 60 seconds | | Box Jumps | 10 | 3 | 60 seconds | | Battle Ropes (optional) | 30 seconds| 4 | 30 seconds |

Cool-Down (3-5 minutes)

1. Standing Forward Bend - Hold for 30 seconds
2. Child’s Pose - Hold for 1 minute
3. Seated Hamstring Stretch - Hold for 30 seconds each leg
4. Cobra Stretch - Hold for 30 seconds
5. Shoulder Stretch - Hold for 30 seconds each arm

Complete in: 30-40 minutes

Conclusion

Incorporating these advanced full body exercises into your routine will challenge your strength and endurance, helping you break through plateaus and achieve your fitness goals. Aim to complete this workout 2-3 times per week, ensuring you have rest days in between for recovery.

To take your training to the next level with personalized coaching and real-time feedback, consider our one-on-one sessions with certified trainers.