Best 5 Full Body Workouts for Advanced Lifters Who Want a Challenge

Are you an advanced lifter looking to push your limits even further? Maybe you’re tired of the same old routines and want to ignite your workouts with fresh, challenging exercises. With busy schedules and limited time, it can be hard to find the right full body workouts that truly maximize your time and effort. In this guide, we have compiled the best five full body workouts designed specifically for advanced lifters who crave a challenge.

Quick Stats Box

• Total Time: 30-40 minutes (including warm-up and cool-down)
• Equipment Needed: Resistance bands, kettlebell (20-35 lbs), pull-up bar, and a yoga mat
• Difficulty Level: Advanced
• Calories Burned: Approximately 300-450 calories depending on intensity

Warm-Up (5 Minutes)

1. Jumping Jacks - 1 minute
2. Dynamic Lunges - 1 minute (30 seconds each leg)
3. Arm Circles - 1 minute (30 seconds forward, 30 seconds backward)
4. High Knees - 1 minute
5. Bodyweight Squats - 1 minute (slow tempo, 3 seconds down)

Workout Routine

1. Kettlebell Thruster

• Reps: 12
• Sets: 4
• Rest: 60 seconds between sets
• Form Cue: Keep your core tight and drive through your heels as you press overhead.
• Modification: Use a lighter kettlebell or perform without weights for a lower intensity.

2. Pull-Up (Assisted if needed)

• Reps: 8-10
• Sets: 4
• Rest: 60 seconds between sets
• Form Cue: Pull your shoulder blades down and back before lifting yourself up.
• Modification: Use a resistance band for assistance or perform inverted rows.

3. Bulgarian Split Squat

• Reps: 10 each leg
• Sets: 4
• Rest: 45 seconds between sets
• Form Cue: Keep your front knee aligned with your ankle and lower your hips straight down.
• Modification: Perform bodyweight squats instead or elevate your front foot on a lower surface.

4. Plank to Push-Up

• Reps: 10
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line and engage your core throughout the movement.
• Modification: Drop to your knees for a modified plank push-up.

5. Resistance Band Deadlift

• Reps: 12
• Sets: 4
• Rest: 60 seconds between sets
• Form Cue: Hinge at the hips and keep your back flat as you rise.
• Modification: Use a heavier band or perform standard deadlifts with a barbell if available.

Exercise Summary Table

| Exercise | Reps | Sets | Rest | |----------------------------|-------|------|---------------| | Kettlebell Thruster | 12 | 4 | 60 seconds | | Pull-Up | 8-10 | 4 | 60 seconds | | Bulgarian Split Squat | 10 | 4 | 45 seconds | | Plank to Push-Up | 10 | 3 | 45 seconds | | Resistance Band Deadlift | 12 | 4 | 60 seconds |

Cool-Down (3-5 Minutes)

1. Child's Pose - 1 minute
2. Standing Forward Bend - 1 minute
3. Cat-Cow Stretch - 1 minute (30 seconds each position)
4. Seated Hamstring Stretch - 1 minute (30 seconds each leg)

Complete in: 30-40 minutes

Conclusion

These five advanced full body workouts are designed to challenge your strength, endurance, and overall fitness level. Incorporate them into your routine 2-3 times a week, allowing for rest days in between to ensure recovery. As you progress, feel free to increase the weights or reps to continue pushing your limits.

For personalized coaching and real-time feedback to help you master these exercises, consider signing up for live 1-on-1 sessions with certified trainers at HipTrain.