Best 5 Full Body Workouts for Advanced Athletes Who Want More

As an advanced athlete, you may find that your current routine no longer provides the challenge you need to continue making gains. Whether you're dealing with gym intimidation, a plateau, or just the need for more intensity, these five full-body workouts are designed to push your limits and elevate your performance. Get ready to sweat and feel the burn!

Quick Stats Box

• Total Time: 30-40 minutes
• Equipment Needed: Resistance bands, kettlebell (optional), pull-up bar (optional)
• Difficulty Level: Advanced
• Calories Burned: Approximately 300-450 calories depending on intensity

Warm-Up (5 Minutes)

Perform each exercise for 30 seconds with minimal rest in between:

1. Jumping Jacks - Get your heart rate up.
2. High Knees - Engage your core and warm up your legs.
3. Arm Circles - 15 seconds forward, 15 seconds backward.
4. Bodyweight Squats - Focus on form and depth.
5. Dynamic Lunges - Alternate legs to stretch your hip flexors.

Workout 1: Full-Body Circuit (Complete 3 Rounds)

1. Burpee

   • Reps: 12
   • Sets: 3
   • Rest: 60 seconds between sets
   • Form Cue: Land softly and keep your core tight during the jump.
   • Modification: Step back instead of jumping.

2. Kettlebell Swings

   • Reps: 15
   • Sets: 3
   • Rest: 60 seconds between sets
   • Form Cue: Hinge at the hips and squeeze your glutes at the top.
   • Modification: Use a lighter weight or perform bodyweight squats instead.

3. Pull-Ups (or Assisted Pull-Ups)

   • Reps: 8-10
   • Sets: 3
   • Rest: 60 seconds between sets
   • Form Cue: Start from a dead hang and pull your chest to the bar.
   • Modification: Use a resistance band for assistance.

4. Push-Up with Shoulder Taps

   • Reps: 10 (each side)
   • Sets: 3
   • Rest: 60 seconds between sets
   • Form Cue: Keep your body straight and avoid rotating your hips.
   • Modification: Perform on your knees.

5. Plank to Side Plank

   • Duration: 30 seconds
   • Sets: 3
   • Rest: 60 seconds between sets
   • Form Cue: Maintain a straight line from head to heels.
   • Modification: Drop to your knees for the plank.

Workout 2: High-Intensity Interval Training (HIIT)

Complete 4 rounds for a total of 20 minutes:

• Mountain Climbers: 30 seconds
• Rest: 15 seconds
• Jump Squats: 30 seconds
• Rest: 15 seconds
• Push-Up Jacks: 30 seconds
• Rest: 15 seconds
• Plank Jacks: 30 seconds
• Rest: 15 seconds

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modification | |-----------------------------------|------------------|------|---------------------|----------------------------------------------| | Burpee | 12 | 3 | 60 seconds | Step back instead of jumping | | Kettlebell Swings | 15 | 3 | 60 seconds | Lighter weight or bodyweight squats | | Pull-Ups | 8-10 | 3 | 60 seconds | Use a resistance band | | Push-Up with Shoulder Taps | 10 each side | 3 | 60 seconds | Perform on knees | | Plank to Side Plank | 30 seconds | 3 | 60 seconds | Drop to knees for plank | | Mountain Climbers | 30 seconds | 4 | 15 seconds | Slow down to a step if necessary | | Jump Squats | 30 seconds | 4 | 15 seconds | Regular squats instead | | Push-Up Jacks | 30 seconds | 4 | 15 seconds | Standard push-ups without the jump | | Plank Jacks | 30 seconds | 4 | 15 seconds | Perform a regular plank |

Cool-Down (3-5 Minutes)

1. Child's Pose - Hold for 1 minute.
2. Seated Forward Fold - Hold for 1 minute.
3. Figure Four Stretch - 30 seconds each leg.
4. Shoulder Stretch - 30 seconds each arm.

Complete in: 30-40 minutes

Conclusion

These advanced full-body workouts will challenge your strength, endurance, and coordination. Incorporate these routines into your training regimen 2-3 times a week, with rest days in between, to continuously push your limits and avoid plateaus. Remember, consistency is key, and as you progress, feel free to increase the intensity or the number of rounds to keep challenging yourself.