Best 5 Full Body Workout Routines for Advanced Fitness Enthusiasts

Are you an advanced fitness enthusiast looking to take your full body workouts to the next level? If you're tired of the same old routines and want to challenge yourself, you've come to the right place. These workouts are designed to push your limits, enhance your strength, and keep your body guessing.

Quick Stats:

• Total Time: 30-45 minutes each
• Equipment Needed: Dumbbells, resistance bands, pull-up bar, or body weight
• Difficulty Level: Advanced
• Calories Burned: Approximately 300-500 calories depending on intensity

Workout 1: Total Body Blast

Warm-Up (5 minutes)

1. Jumping Jacks - 1 minute
2. Arm Circles - 1 minute
3. Bodyweight Squats - 1 minute
4. High Knees - 1 minute
5. Dynamic Lunges - 1 minute

Main Workout | Exercise | Reps | Sets | Rest | Tempo | Form Cue | Modification | |-------------------------|----------|------|----------------|--------------------------|-------------------------------------------|-----------------------------| | Barbell Deadlift | 10 reps | 4 | 60 seconds | 3 seconds down, 1 second pause, 2 seconds up | Keep your back flat and hinge at the hips | Use dumbbells instead | | Push-Ups | 12 reps | 4 | 45 seconds | 2 seconds down, 1 second pause, 2 seconds up | Keep your body in a straight line | Do knee push-ups | | Pull-Ups | 8 reps | 4 | 60 seconds | 1 second down, 1 second pause, 1 second up | Engage your lats as you pull up | Use a resistance band | | Bulgarian Split Squats | 10 reps each leg | 4 | 45 seconds | 2 seconds down, 1 second pause, 2 seconds up | Keep your front knee behind your toes | Perform with no weights | | Plank to Push-Up | 10 reps | 4 | 45 seconds | 2 seconds hold at top | Engage your core and glutes | Hold plank position |

Cool Down (3-5 minutes)

1. Forward Fold Stretch - 1 minute
2. Seated Hamstring Stretch - 1 minute
3. Child's Pose - 1 minute

Complete in: 30-35 minutes

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Workout 2: Strength and Endurance Circuit

Warm-Up (5 minutes)

1. Mountain Climbers - 1 minute
2. Arm Swings - 1 minute
3. Side Lunges - 1 minute
4. Butt Kicks - 1 minute
5. Leg Swings - 1 minute

Main Workout | Exercise | Reps | Sets | Rest | Tempo | Form Cue | Modification | |-------------------------|----------|------|----------------|--------------------------|-------------------------------------------|-----------------------------| | Kettlebell Swings | 15 reps | 4 | 60 seconds | 2 seconds up, 1 second pause, 2 seconds down | Hinge at the hips, not the knees | Use a lighter kettlebell | | Burpees | 12 reps | 4 | 45 seconds | Quick and explosive | Land softly and keep your core tight | Step back instead of jump | | Renegade Rows | 10 reps each arm | 4 | 60 seconds | 2 seconds up, 1 second pause, 2 seconds down | Keep your body stable in plank position | Perform with knees on ground| | Box Jumps | 10 reps | 4 | 45 seconds | Explosive | Land softly and extend through your hips | Step up instead of jump | | Russian Twists | 15 reps each side | 4 | 45 seconds | 2 seconds hold | Keep your back straight and twist from the core | Do without weights |

Cool Down (3-5 minutes)

1. Spinal Twist - 1 minute
2. Quad Stretch - 1 minute
3. Cobra Stretch - 1 minute

Complete in: 35-40 minutes

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Workout 3: High-Intensity Interval Training (HIIT)

Warm-Up (5 minutes)

1. Skaters - 1 minute
2. Arm Crosses - 1 minute
3. Walking Lunges - 1 minute
4. High Knees - 1 minute
5. Torso Twists - 1 minute

Main Workout | Exercise | Duration | Sets | Rest | Tempo | Form Cue | Modification | |-------------------------|----------|------|----------------|--------------------------|-------------------------------------------|-----------------------------| | Sprint in Place | 30 seconds | 4 | 30 seconds | All out | Pump your arms and drive your knees | March in place | | Jump Squats | 30 seconds | 4 | 30 seconds | Explosive | Land softly to minimize impact | Regular squats instead | | Plank Jacks | 30 seconds | 4 | 30 seconds | Quick | Keep your hips low and core engaged | Step out instead of jump | | Tuck-Ups | 30 seconds | 4 | 30 seconds | Quick | Bring knees to chest while keeping back flat | Do regular sit-ups | | Burpee Tucks | 30 seconds | 4 | 30 seconds | Explosive | Keep your core tight and land softly | Step instead of jump |

Cool Down (3-5 minutes)

1. Forward Fold Stretch - 1 minute
2. Cat-Cow Stretch - 1 minute
3. Pigeon Pose - 1 minute

Complete in: 30-35 minutes

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Workout 4: Strength Power Routine

Warm-Up (5 minutes)

1. Jumping Jacks - 1 minute
2. Arm Circles - 1 minute
3. Bodyweight Squats - 1 minute
4. High Knees - 1 minute
5. Dynamic Lunges - 1 minute

Main Workout | Exercise | Reps | Sets | Rest | Tempo | Form Cue | Modification | |-------------------------|----------|------|----------------|--------------------------|-------------------------------------------|-----------------------------| | Barbell Bench Press | 8 reps | 4 | 60 seconds | 3 seconds down, 1 second pause, 2 seconds up | Keep your feet flat and back tight | Use dumbbells instead | | Barbell Squats | 10 reps | 4 | 60 seconds | 3 seconds down, 1 second pause, 2 seconds up | Keep your chest up and back straight | Use bodyweight | | Deadlifts | 8 reps | 4 | 60 seconds | 3 seconds down, 1 second pause, 2 seconds up | Drive through your heels | Use lighter weights | | Overhead Press | 10 reps | 4 | 60 seconds | 3 seconds up, 1 second pause, 2 seconds down | Keep your core tight and back straight | Use lighter weights | | Farmer's Walk | 30 seconds | 4 | 60 seconds | Steady pace | Keep your shoulders back and down | Use lighter weights |

Cool Down (3-5 minutes)

1. Forward Fold Stretch - 1 minute
2. Seated Hamstring Stretch - 1 minute
3. Child's Pose - 1 minute

Complete in: 35-40 minutes

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Workout 5: Bodyweight Challenge

Warm-Up (5 minutes)

1. Skaters - 1 minute
2. Arm Crosses - 1 minute
3. Walking Lunges - 1 minute
4. High Knees - 1 minute
5. Torso Twists - 1 minute

Main Workout | Exercise | Reps | Sets | Rest | Tempo | Form Cue | Modification | |-------------------------|----------|------|----------------|--------------------------|-------------------------------------------|-----------------------------| | Handstand Push-Ups | 6 reps | 4 | 60 seconds | 2 seconds down, 1 second pause, 2 seconds up | Engage your core and legs | Use pike push-ups | | Pistol Squats | 6 reps each leg | 4 | 60 seconds | 3 seconds down, 1 second pause, 2 seconds up | Keep your back straight | Use a chair for support | | One-Legged Deadlifts | 8 reps each leg | 4 | 60 seconds | 3 seconds down, 1 second pause, 2 seconds up | Hinge at the hips and keep your back flat | Use both legs for balance | | L-Sit Hold | 20 seconds | 4 | 60 seconds | Hold | Keep your legs straight and core tight | Bend your knees | | Tuck-Ups | 10 reps | 4 | 45 seconds | Quick | Bring knees to chest while keeping back flat | Do regular sit-ups |

Cool Down (3-5 minutes)

1. Spinal Twist - 1 minute
2. Quad Stretch - 1 minute
3. Cobra Stretch - 1 minute

Complete in: 30-35 minutes

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Conclusion

These advanced full body workout routines are designed to challenge your strength, endurance, and agility. Incorporate these into your weekly training schedule, aiming for 3-4 sessions per week with rest days in between. As you progress, feel free to increase weights and reps to continue challenging yourself.

If you are looking for personalized coaching with real-time feedback to ensure proper form and maximize your results, consider trying our live 1-on-1 sessions with certified trainers at HipTrain.