Best 15 Full Body Exercises for Advanced Trainers

Are you an advanced trainer looking to elevate your full-body workouts? With busy schedules and the need for efficiency, finding the right exercises that challenge your body is crucial. This guide presents 15 advanced full-body exercises that will push your limits and help you maximize your training time.

Quick Stats Box

• Total Time: 30-40 minutes (including warm-up and cool-down)
• Equipment Needed: Dumbbells (optional), resistance bands (optional), bodyweight
• Difficulty Level: Advanced
• Calories Burned: Approximately 300-500 calories depending on intensity

Warm-Up (5 Minutes)

Before diving into the workout, it's essential to prepare your body. Perform the following exercises to warm up:

1. High Knees: 30 seconds
   • Rest: 15 seconds
2. Arm Circles: 30 seconds (15 seconds forward, 15 seconds backward)
   • Rest: 15 seconds
3. Bodyweight Squats: 1 minute
   • Rest: 15 seconds
4. Plank Walkouts: 1 minute
   • Rest: 15 seconds
5. Lateral Lunges: 1 minute (30 seconds each side)

Full Body Exercises

1. Burpee (Advanced)

• Reps: 15
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Land softly and keep your chest up as you jump.
• Modification: Step back instead of jumping.

2. Dumbbell Snatch

• Reps: 10 each arm
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep the dumbbell close to your body as you lift.
• Modification: Use a lighter dumbbell.

3. Push-Up to Renegade Row

• Reps: 10 each side
• Sets: 3
• Rest: 1 minute between sets
• Form Cue: Keep your hips stable during the row.
• Modification: Perform from your knees.

4. Jump Squat

• Reps: 12
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Explode upwards and land softly.
• Modification: Regular squats without the jump.

5. Kettlebell Swing

• Reps: 15
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Drive through your hips, not your arms.
• Modification: Use a lighter kettlebell.

6. Plank Jacks

• Reps: 20
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line.
• Modification: Step out instead of jumping.

7. Lateral Bounds

• Reps: 10 each side
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Land softly, bending your knees to absorb impact.
• Modification: Reduce the distance of the jump.

8. Thrusters (Dumbbell or Barbell)

• Reps: 12
• Sets: 3
• Rest: 1 minute between sets
• Form Cue: Full squat before pressing overhead.
• Modification: Use lighter weights or perform without weights.

9. Deadlift (Single Leg)

• Reps: 10 each leg
• Sets: 3
• Rest: 1 minute between sets
• Form Cue: Keep your back straight and hinge at the hips.
• Modification: Use both legs for a traditional deadlift.

10. Medicine Ball Slams

• Reps: 15
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Engage your core as you lift and slam the ball.
• Modification: Perform without a ball, focusing on the motion.

11. Bulgarian Split Squat

• Reps: 10 each leg
• Sets: 3
• Rest: 1 minute between sets
• Form Cue: Keep your front knee aligned with your ankle.
• Modification: Use a chair or bench for support.

12. T-Push-Up

• Reps: 10 each side
• Sets: 3
• Rest: 1 minute between sets
• Form Cue: Rotate your body fully as you reach for the ceiling.
• Modification: Perform on your knees.

13. Box Jumps

• Reps: 10
• Sets: 3
• Rest: 1 minute between sets
• Form Cue: Land softly with bent knees.
• Modification: Step up instead of jumping.

14. Side Plank with Leg Lift

• Reps: 10 each side
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your hips lifted without sagging.
• Modification: Perform without the leg lift.

15. Bear Crawl

• Duration: 30 seconds
• Sets: 3
• Rest: 1 minute between sets
• Form Cue: Keep your back flat and move opposite limbs together.
• Modification: Crawl on your knees.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | |----------------------------------|-----------------------|------|----------------| | Burpee | 15 | 3 | 45 seconds | | Dumbbell Snatch | 10 each arm | 3 | 45 seconds | | Push-Up to Renegade Row | 10 each side | 3 | 1 minute | | Jump Squat | 12 | 3 | 45 seconds | | Kettlebell Swing | 15 | 3 | 45 seconds | | Plank Jacks | 20 | 3 | 45 seconds | | Lateral Bounds | 10 each side | 3 | 45 seconds | | Thrusters | 12 | 3 | 1 minute | | Deadlift (Single Leg) | 10 each leg | 3 | 1 minute | | Medicine Ball Slams | 15 | 3 | 45 seconds | | Bulgarian Split Squat | 10 each leg | 3 | 1 minute | | T-Push-Up | 10 each side | 3 | 1 minute | | Box Jumps | 10 | 3 | 1 minute | | Side Plank with Leg Lift | 10 each side | 3 | 45 seconds | | Bear Crawl | 30 seconds | 3 | 1 minute |

Cool-Down (3-5 Minutes)

Finish your workout with these stretches to help prevent soreness and improve flexibility:

1. Standing Quad Stretch: 30 seconds each leg
2. Hamstring Stretch: 30 seconds each leg
3. Chest Opener Stretch: 30 seconds
4. Child’s Pose: 1 minute
5. Cat-Cow Stretch: 1 minute

Complete in: 30-40 minutes

Conclusion

These 15 full-body exercises are designed to challenge advanced trainers and can be performed in the comfort of your home. Incorporate them into your routine 3-4 times a week for optimal results. As you progress, consider increasing the weights or reps to continue challenging your body.

For personalized coaching that includes real-time feedback, consider signing up for live 1-on-1 sessions with certified trainers at HipTrain.