Best 5 Full Body Workouts for Advanced Trainers: Challenge Yourself!

Are you an advanced trainer looking to push your limits and maximize your results? With busy schedules and the need for efficiency, finding effective full-body workouts can be a challenge. Whether you're battling gym intimidation, dealing with plateaus, or simply seeking new challenges, these advanced full-body workouts will take your fitness to the next level. Get ready to sweat!

Quick Stats:

• Total Time: 30-40 minutes
• Equipment Needed: Yoga mat, resistance bands, dumbbells (10-25 lbs), pull-up bar (optional)
• Difficulty Level: Advanced
• Calories Burned: Approximately 300-500 calories depending on intensity

Warm-Up (5 minutes)

Complete each exercise for 30 seconds with minimal rest to prepare your body for the workout.

1. Jumping Jacks

   • Get your heart rate up and warm your entire body.

2. Arm Circles

   • 15 seconds forward, 15 seconds backward.

3. Bodyweight Squats

   • Focus on depth and control.

4. High Knees

   • Engage your core and pump your arms.

5. Dynamic Lunges

   • Step forward into a lunge, alternating legs.

Workout Summary

| Exercise Name | Reps/Duration | Sets | Rest | Form Cue | Modification | |---------------------------|----------------|------|--------------|-------------------------------------|------------------------------------| | Thrusters (Dumbbell) | 12 reps | 4 | 60 seconds | Squeeze glutes at the top | Bodyweight squats | | Pull-Ups (Assisted) | 8-10 reps | 4 | 60 seconds | Keep core tight | Bent-over dumbbell rows | | Bulgarian Split Squats | 10 reps each leg| 3 | 45 seconds | Front knee over ankle | Rear foot on the ground | | Plank to Push-Up | 10 reps | 3 | 45 seconds | Keep body in a straight line | Drop to knees for modified plank | | Burpee with Tuck Jump | 10 reps | 3 | 60 seconds | Land softly on the feet | Standard burpee without jump |

Complete in: 30-40 minutes

Cool-Down (3-5 minutes)

Hold each stretch for 30 seconds to help your muscles recover.

1. Standing Forward Bend
2. Seated Hamstring Stretch
3. Child’s Pose
4. Cat-Cow Stretch

Progression Path

• Easier: Reduce reps, use lighter weights, or modify to bodyweight.
• Standard: Follow the prescribed reps and sets.
• Harder: Increase weights, add more reps, or decrease rest time.
• Advanced: Incorporate explosive movements or additional sets.

Conclusion

These advanced full-body workouts are designed to challenge your strength and endurance. Incorporate them into your routine 2-3 times a week, ensuring you allow for rest days in between. As you master these workouts, consider increasing weights or reps to continue pushing your limits.

For those looking for personalized guidance and real-time form correction, consider enrolling in live 1-on-1 training sessions with certified trainers at HipTrain. It’s a great way to ensure you’re performing exercises correctly and safely while maximizing your results.