Best 15 Advanced Full Body Workouts for Experienced Athletes

As an experienced athlete, you're likely familiar with the challenges of maintaining your fitness and pushing your limits. With busy schedules and the desire for efficient workouts, finding advanced full body routines that truly challenge you can be tough. In 2026, it's crucial to keep your training varied and intense to avoid plateaus and injuries while maximizing your time. Here are 15 advanced full body workouts designed to push your limits and elevate your performance.

Quick Stats Box

• Total Time: 45-60 minutes
• Equipment Needed: Dumbbells, kettlebells, resistance bands, pull-up bar, medicine ball (varies by workout)
• Difficulty Level: Advanced
• Calories Burned: Approximately 400-600 calories depending on intensity

Warm-Up (5 minutes)

1. Jumping Jacks - 1 minute
2. Dynamic Leg Swings - 30 seconds each leg
3. Arm Circles - 1 minute (30 seconds forward, 30 seconds backward)
4. High Knees - 1 minute
5. Bodyweight Squats - 1 minute

Advanced Full Body Workouts

1. Barbell Complex

• Exercises: Deadlifts, Bent Over Rows, Front Squats, Push Press
• Reps: 8-10 each exercise
• Sets: 4 sets
• Rest: 90 seconds between sets
• Form Cue: Keep your back straight during deadlifts.
• Modification: Use lighter weights or perform with dumbbells.

2. Kettlebell Circuit

• Exercises: Kettlebell Swings, Goblet Squats, Kettlebell Snatch
• Reps: 12-15 each exercise
• Sets: 3 sets
• Rest: 60 seconds between sets
• Form Cue: Squeeze your glutes at the top of the swing.
• Modification: Reduce weight or perform swings without kettlebell.

3. Bodyweight HIIT

• Exercises: Burpees, Plyometric Push-Ups, Tuck Jumps
• Duration: 40 seconds work, 20 seconds rest
• Sets: 5 rounds
• Rest: 1 minute between rounds
• Form Cue: Land softly on jumps to protect your knees.
• Modification: Step back instead of jumping for burpees.

4. Medicine Ball Workout

• Exercises: Medicine Ball Slams, Russian Twists, Wall Balls
• Reps: 15 each exercise
• Sets: 4 sets
• Rest: 60 seconds between sets
• Form Cue: Use your core for stability during twists.
• Modification: Perform Russian twists without the medicine ball.

5. Resistance Band Full Body

• Exercises: Band Squats, Band Rows, Band Chest Press
• Reps: 12-15 each exercise
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Maintain tension in the band throughout the movement.
• Modification: Use lighter bands or perform without resistance.

6. Plyometric Power

• Exercises: Box Jumps, Clap Push-Ups, Broad Jumps
• Reps: 8-10 each exercise
• Sets: 4 sets
• Rest: 90 seconds between sets
• Form Cue: Swing your arms to gain momentum during jumps.
• Modification: Step onto the box instead of jumping.

7. TRX Suspension Training

• Exercises: TRX Rows, TRX Squats, TRX Planks
• Reps: 10-12 each exercise
• Sets: 4 sets
• Rest: 60 seconds between sets
• Form Cue: Keep your body straight in plank position.
• Modification: Adjust the angle to make it easier.

8. High-Intensity Tabata

• Exercises: Jump Squats, Mountain Climbers, Push-Ups, High Knees
• Duration: 20 seconds work, 10 seconds rest
• Rounds: 8 rounds (4 exercises)
• Rest: 1 minute between rounds
• Form Cue: Keep your core tight during mountain climbers.
• Modification: Perform push-ups on knees.

9. Battle Rope Workout

• Exercises: Alternating Waves, Slams, Side-to-Side Waves
• Duration: 30 seconds each exercise
• Sets: 4 sets
• Rest: 60 seconds between sets
• Form Cue: Keep a slight bend in your knees during waves.
• Modification: Use lighter ropes or perform without ropes.

10. Sandbag Training

• Exercises: Sandbag Clean, Shoulder Press, Front Squat
• Reps: 10-12 each exercise
• Sets: 3 sets
• Rest: 90 seconds between sets
• Form Cue: Keep your elbows up during the clean.
• Modification: Use lighter weights or perform with a dumbbell.

11. Dumbbell Power

• Exercises: Dumbbell Thrusters, Renegade Rows, Dumbbell Deadlifts
• Reps: 12-15 each exercise
• Sets: 4 sets
• Rest: 60 seconds between sets
• Form Cue: Press through your heels during thrusters.
• Modification: Reduce weight or perform thrusters without dumbbells.

12. Calisthenics Challenge

• Exercises: Muscle-Ups, Handstand Push-Ups, Pistol Squats
• Reps: 5-8 each exercise
• Sets: 3 sets
• Rest: 90 seconds between sets
• Form Cue: Engage your core throughout to maintain balance.
• Modification: Use bands for assistance.

13. Core Stability Workout

• Exercises: Plank to Push-Up, Side Plank with Rotation, Hanging Leg Raises
• Reps: 10-12 each exercise
• Sets: 3 sets
• Rest: 60 seconds between sets
• Form Cue: Keep your body in a straight line during planks.
• Modification: Perform on knees or with feet on the ground.

14. Agility Ladder Drills

• Exercises: In-and-Outs, Lateral Shuffles, Zig-Zags
• Duration: 30 seconds each drill
• Sets: 4 sets
• Rest: 1 minute between sets
• Form Cue: Stay on the balls of your feet for quick movements.
• Modification: Use tape for a makeshift ladder.

15. Outdoor Sprint Intervals

• Exercises: 100m Sprints, 200m Jog, Repeat
• Duration: 30 seconds sprint, 1-minute jog
• Sets: 6-8 sets
• Rest: 1-2 minutes between sets
• Form Cue: Drive your knees up during sprints.
• Modification: Reduce distance for shorter sprints.

Cool-Down (3-5 minutes)

1. Standing Forward Fold - 30 seconds
2. Seated Hamstring Stretch - 30 seconds each leg
3. Child’s Pose - 1 minute
4. Hip Flexor Stretch - 30 seconds each leg
5. Cat-Cow Stretch - 1 minute

Workout Summary Table

| Workout | Reps/Duration | Sets | Rest Time | |----------------------------|---------------------|------|-----------| | Barbell Complex | 8-10 each | 4 | 90 sec | | Kettlebell Circuit | 12-15 each | 3 | 60 sec | | Bodyweight HIIT | 40 sec on, 20 sec off | 5 | 1 min | | Medicine Ball Workout | 15 each | 4 | 60 sec | | Resistance Band Full Body | 12-15 each | 3 | 45 sec | | Plyometric Power | 8-10 each | 4 | 90 sec | | TRX Suspension Training | 10-12 each | 4 | 60 sec | | High-Intensity Tabata | 20 sec on, 10 sec off | 8 | 1 min | | Battle Rope Workout | 30 sec each | 4 | 60 sec | | Sandbag Training | 10-12 each | 3 | 90 sec | | Dumbbell Power | 12-15 each | 4 | 60 sec | | Calisthenics Challenge | 5-8 each | 3 | 90 sec | | Core Stability Workout | 10-12 each | 3 | 60 sec | | Agility Ladder Drills | 30 sec each | 4 | 1 min | | Outdoor Sprint Intervals | 30 sec sprint, 1 min jog | 6-8 | 1-2 min |

Conclusion

These advanced full body workouts are designed to challenge experienced athletes and can be tailored to fit your time constraints and available equipment. Aim to incorporate these workouts into your routine 3-4 times a week for optimal results, allowing for rest days in between.

Remember, the key to continuous improvement is consistency and progression. As you master these workouts, consider increasing weights, reps, or intensity to keep pushing your limits. For personalized coaching and real-time feedback, check out HipTrain's 1-on-1 training sessions.