Best 10 Advanced Full Body Workouts for Epic Gains

Are you ready to push your limits and achieve epic gains? As a busy professional, you might find it challenging to fit intense workouts into your day. But with the right advanced full body workouts, you can maximize your effort in minimal time. These routines are designed for those ready to take their fitness to the next level, providing a comprehensive approach that targets all major muscle groups while boosting your metabolism.

Quick Stats Box:

• Total Time: 30-45 minutes
• Equipment Needed: Optional (dumbbells, resistance bands, or bodyweight)
• Difficulty Level: Advanced
• Calories Burned: Approximately 300-500 calories depending on intensity

Warm-Up (5 Minutes)

Prepare your body for the workout with a dynamic warm-up to increase your heart rate and activate your muscles.

1. Jumping Jacks: 1 minute
2. Arm Circles: 30 seconds forward, 30 seconds backward
3. Leg Swings: 1 minute (30 seconds each leg)
4. High Knees: 1 minute
5. Hip Circles: 1 minute (30 seconds each direction)

1. Burpee (Full Body)

• Reps: 12
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Land softly, and ensure your chest touches the ground.
• Modification: Step back instead of jumping for a low-impact version.

2. Dumbbell Thruster (Squat to Press)

• Reps: 10
• Sets: 4
• Rest: 60 seconds between sets
• Form Cue: Drive through your heels and press overhead in one fluid motion.
• Modification: Use lighter weights or perform without weights.

3. Bulgarian Split Squat

• Reps: 10 per leg
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your front knee aligned with your ankle.
• Modification: Perform a standard split squat without the elevated surface.

4. Push-Up with Rotation

• Reps: 10 per side
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Rotate your torso as you lift one arm towards the ceiling.
• Modification: Drop to your knees for a modified push-up.

5. Plank to Shoulder Tap

• Reps: 15 taps per side
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your hips stable; avoid rocking side to side.
• Modification: Perform on your knees for less intensity.

6. Kettlebell Swing

• Reps: 15
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Hinge at the hips and snap your hips forward to swing.
• Modification: Use a lighter kettlebell or perform bodyweight squats.

7. Mountain Climbers

• Duration: 30 seconds
• Sets: 4
• Rest: 30 seconds between sets
• Form Cue: Keep your core tight and drive knees towards your chest.
• Modification: Slow down the pace or perform on an elevated surface.

8. Deadlift (Dumbbell or Barbell)

• Reps: 10
• Sets: 4
• Rest: 60 seconds between sets
• Form Cue: Keep your back flat and hinge at your hips.
• Modification: Use lighter weights or perform a Romanian deadlift.

9. Box Jumps

• Reps: 10
• Sets: 3
• Rest: 60 seconds between sets
• Form Cue: Land softly and stand tall at the top.
• Modification: Step up onto the box instead of jumping.

10. Side Plank with Leg Lift

• Duration: 30 seconds per side
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Drop your bottom knee for support.

Cool-Down (3-5 Minutes)

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

1. Standing Forward Bend: 1 minute
2. Child’s Pose: 1 minute
3. Seated Hamstring Stretch: 1 minute (30 seconds each leg)
4. Cross-Body Shoulder Stretch: 1 minute (30 seconds each arm)

Complete in: 45 minutes

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest Time | |-----------------------------------|-------------------|------|--------------------| | Burpee | 12 | 3 | 45 seconds | | Dumbbell Thruster | 10 | 4 | 60 seconds | | Bulgarian Split Squat | 10 per leg | 3 | 45 seconds | | Push-Up with Rotation | 10 per side | 3 | 45 seconds | | Plank to Shoulder Tap | 15 per side | 3 | 30 seconds | | Kettlebell Swing | 15 | 3 | 45 seconds | | Mountain Climbers | 30 seconds | 4 | 30 seconds | | Deadlift | 10 | 4 | 60 seconds | | Box Jumps | 10 | 3 | 60 seconds | | Side Plank with Leg Lift | 30 seconds | 3 | 30 seconds |

Conclusion

These advanced full body workouts are designed to challenge you and help you achieve epic gains. Incorporate these routines into your weekly schedule, aiming for 3-4 sessions per week with rest days in between. As you progress, consider increasing weights or reps to keep pushing your limits.

For personalized coaching, real-time feedback, and to stay accountable, consider signing up for live 1-on-1 video training sessions with certified trainers.