Best 5 Full Body Workouts for Advanced Fitness Enthusiasts

As an advanced fitness enthusiast, you know that maintaining a balanced routine is key to avoiding plateaus and continuing your strength journey. However, with busy schedules and the need for effective workouts, finding full-body routines that challenge your limits can be tough. This guide presents five advanced full-body workouts that will push your strength and endurance while fitting seamlessly into your busy lifestyle.

Quick Stats Box

• Total Time: 30-40 minutes (including warm-up and cool-down)
• Equipment Needed: Resistance bands, kettlebell (optional), yoga mat
• 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.

1. High Knees: Drive your knees up to hip level.
2. Arm Circles: 15 seconds forward, 15 seconds backward.
3. Bodyweight Squats: Go low, keeping your chest up.
4. Lateral Lunges: Step to the side, pushing your hips back.
5. Dynamic Stretching: Focus on hamstrings and quads.

Full Body Workouts

1. Kettlebell Swing (or Dumbbell Swing)

• Reps: 15 reps
• Sets: 4 sets
• Rest: 45 seconds between sets
• Tempo: 2 seconds up, 1 second pause, 2 seconds down
• Form Cue: Hinge at your hips, squeeze your glutes at the top.
• Modification: Use a lighter weight or perform bodyweight squats.

2. Push-Up to T-Push-Up

• Reps: 10 reps (5 each side)
• Sets: 3 sets
• Rest: 1 minute between sets
• Tempo: 2 seconds down, 1 second pause, 2 seconds up
• Form Cue: Keep your body in a straight line; rotate your torso fully in the T-Push-Up.
• Modification: Perform on knees for a reduced range of motion.

3. Bulgarian Split Squat

• Reps: 12 reps each leg
• Sets: 4 sets
• Rest: 1 minute between sets
• Tempo: 3 seconds down, 1 second pause, explode up
• Form Cue: Ensure your front knee stays behind your toes.
• Modification: Use a chair for support or perform regular lunges.

4. Plank Rows (Renegade Rows)

• Reps: 10 reps per side
• Sets: 3 sets
• Rest: 45 seconds between sets
• Tempo: 2 seconds to row, 1 second pause at the top
• Form Cue: Keep your hips square to the ground throughout the movement.
• Modification: Perform on knees or without weights.

5. Burpee with Box Jump

• Reps: 8 reps
• Sets: 3 sets
• Rest: 1 minute between sets
• Tempo: Quick transition from burpee to jump
• Form Cue: Land softly on the jump to protect your knees.
• Modification: Step back instead of jumping for the burpee.

Exercise Summary Table

| Exercise | Reps | Sets | Rest | Tempo | |------------------------------|------------------|------|---------------------|-----------------------------| | Kettlebell Swing | 15 reps | 4 | 45 seconds | 2 seconds up, 2 seconds down| | Push-Up to T-Push-Up | 10 reps | 3 | 1 minute | 2 seconds down, 2 seconds up| | Bulgarian Split Squat | 12 reps each leg | 4 | 1 minute | 3 seconds down, explode up | | Plank Rows | 10 reps each side| 3 | 45 seconds | 2 seconds to row | | Burpee with Box Jump | 8 reps | 3 | 1 minute | Quick transition |

Cool-Down (3-5 minutes)

Perform each stretch for 30 seconds.

1. Forward Fold: Stretch your hamstrings and lower back.
2. Child’s Pose: Relax your back and shoulders.
3. Figure Four Stretch: Target your glutes and hips.
4. Chest Stretch: Open up your chest and shoulders.

Complete in: 30-40 minutes

Conclusion

These full-body workouts are designed to challenge your strength and endurance while fitting into your busy schedule. Incorporate them into your routine 2-3 times a week, allowing rest days in between for optimal recovery. As you progress, consider increasing weights, reps, or intensity to continue making gains.

For personalized coaching and real-time feedback to refine your technique, consider signing up for live sessions with certified trainers who can help you reach your goals efficiently.