Best 5 Advanced Full Body Workouts for Strength Training Enthusiasts

As a busy professional, finding time for effective workouts can be a challenge, especially when targeting strength training at an advanced level. You may feel plateaued or intimidated by gym settings, but you can achieve significant results right at home. In this guide, we will explore five advanced full-body workouts designed for strength training enthusiasts that can be done in a small space with minimal equipment.

Quick Stats Box

• Total Time: 30-35 minutes
• Equipment Needed: Resistance bands, light to moderate dumbbells (10-25 lbs)
• Difficulty Level: Advanced
• Calories Burned: Approximately 250-400 calories depending on intensity

Warm-Up (5 minutes)

• Dynamic Stretching: Arm circles, leg swings, and torso twists (30 seconds each)
• Jumping Jacks: 1 minute
• Bodyweight Squats: 1 minute
• High Knees: 1 minute
• Lateral Lunges: 1 minute

Workout 1: Strength Circuit (Complete 3 Rounds)

1. Push-Up with Rotation (also known as T-Push-Up)

   • Reps: 10 per side
   • Sets: 3 sets
   • Rest: 60 seconds between sets
   • Form Cue: Rotate your body and extend one arm towards the ceiling while balancing on the opposite hand.
   • Modification: Drop to your knees for an easier version.

2. Dumbbell Thrusters

   • Reps: 12
   • Sets: 3 sets
   • Rest: 60 seconds between sets
   • Form Cue: Press through your heels while driving the dumbbells overhead.
   • Modification: Use lighter weights or perform without weights.

3. Single-Leg Deadlift

   • Reps: 10 per leg
   • Sets: 3 sets
   • Rest: 60 seconds between sets
   • Form Cue: Hinge at your hips and keep your back straight as you lower the weights.
   • Modification: Perform with both feet on the ground for stability.

4. Plank to Row (Renegade Row)

   • Reps: 10 per side
   • Sets: 3 sets
   • Rest: 60 seconds between sets
   • Form Cue: Keep your body in a straight line; avoid rotating your hips as you row.
   • Modification: Perform without weights.

5. Burpee with a Push-Up

   • Reps: 8
   • Sets: 3 sets
   • Rest: 60 seconds between sets
   • Form Cue: Make sure to jump explosively at the top of the burpee.
   • Modification: Step back instead of jumping.

Workout 2: Superset Challenge (Complete 4 Sets)

1. Dumbbell Bench Press

   • Reps: 10
   • Sets: 4 sets
   • Rest: 45 seconds between supersets
   • Form Cue: Keep your elbows at a 45-degree angle to your body.
   • Modification: Use the floor instead of a bench.

2. Goblet Squats

   • Reps: 12
   • Sets: 4 sets
   • Rest: 45 seconds between supersets
   • Form Cue: Hold the dumbbell close to your chest and push your knees out.
   • Modification: Perform without weights.

Workout Summary Table

| Exercise | Reps | Sets | Rest | Modification | |------------------------------|--------------|------|--------------------|----------------------------------| | Push-Up with Rotation | 10 per side | 3 | 60 seconds | Drop to knees | | Dumbbell Thrusters | 12 | 3 | 60 seconds | Use lighter weights | | Single-Leg Deadlift | 10 per leg | 3 | 60 seconds | Both feet on the ground | | Plank to Row | 10 per side | 3 | 60 seconds | Perform without weights | | Burpee with a Push-Up | 8 | 3 | 60 seconds | Step back instead of jumping | | Dumbbell Bench Press | 10 | 4 | 45 seconds | Use the floor | | Goblet Squats | 12 | 4 | 45 seconds | Perform without weights |

Cool-Down (3-5 minutes)

• Child's Pose: 1 minute
• Seated Forward Bend: 1 minute
• Cat-Cow Stretch: 1 minute
• Standing Quad Stretch: 30 seconds per leg

Complete in: 30-35 minutes

Conclusion

These advanced full-body workouts are designed to challenge your strength and endurance while accommodating busy schedules and limited spaces. Aim to complete these workouts 2-3 times per week for optimal results. Remember to listen to your body and adjust the difficulty as needed.

For personalized coaching with real-time feedback and to keep your form in check, consider HipTrain's live 1-on-1 training sessions. This is an excellent way to stay accountable and ensure you’re executing exercises correctly, maximizing your results.