Best 7 Full Body Workouts for Advanced Lifters: Push Your Limits

As an advanced lifter, you may find that your workouts can become routine and less challenging over time. If you’re looking to push your limits and reignite your passion for strength training, these seven full-body workouts are designed specifically for you. Each workout combines strength, endurance, and explosive movements, ensuring you maximize your effort in a limited timeframe.

Quick Stats Box:

• Total Time: 30-40 minutes each workout
• Equipment Needed: Dumbbells, kettlebells, resistance bands, or bodyweight
• Difficulty Level: Advanced
• Calories Burned: Approximately 250-400 calories depending on intensity

Warm-Up (5 Minutes)

1. Jumping Jacks - 1 minute
2. Arm Circles - 30 seconds forward, 30 seconds backward
3. Leg Swings - 30 seconds each leg
4. Bodyweight Squats - 1 minute
5. Dynamic Lunges - 1 minute

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1. Barbell Thrusters

• Reps: 10 reps
• Sets: 4 sets
• Rest: 60 seconds between sets
• Form Cue: Keep your core tight and drive through your heels as you stand.
• Modification: Use a lighter weight or perform as a bodyweight squat to overhead press.

2. Kettlebell Swings

• Duration: 30 seconds
• Sets: 4 sets
• Rest: 45 seconds between sets
• Form Cue: Hinge at the hips, keep your back straight, and swing the kettlebell to shoulder height.
• Modification: Reduce the weight or perform the movement without a kettlebell.

3. Push-Up to Renegade Row

• Reps: 8 reps per side
• Sets: 3 sets
• Rest: 60 seconds between sets
• Form Cue: Maintain a strong plank position; squeeze your shoulder blades as you row.
• Modification: Perform push-ups on your knees or eliminate the row.

4. Deadlifts (Conventional or Sumo)

• Reps: 10 reps
• Sets: 4 sets
• Rest: 60 seconds between sets
• Form Cue: Keep your chest up and back flat as you lift.
• Modification: Use lighter weights or perform single-leg deadlifts for balance.

5. Burpee with Box Jump

• Reps: 10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Land softly on the box, bending your knees to absorb the impact.
• Modification: Step up instead of jumping or eliminate the burpee.

6. Plank Jacks

• Duration: 45 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your body in a straight line and engage your core as you jump your feet in and out.
• Modification: Perform the movement slowly with feet stepping out one at a time.

7. Medicine Ball Slams

• Reps: 15 reps
• Sets: 4 sets
• Rest: 60 seconds between sets
• Form Cue: Engage your core and slam the ball down with full force, bending at the knees.
• Modification: Use a lighter ball or perform standing overhead presses instead.

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Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modification | |------------------------------|---------------|------|---------------|--------------------------------| | Barbell Thrusters | 10 reps | 4 | 60 seconds | Lighter weight/bodyweight | | Kettlebell Swings | 30 seconds | 4 | 45 seconds | Lighter weight/no kettlebell | | Push-Up to Renegade Row | 8 reps/side | 3 | 60 seconds | Knees or no row | | Deadlifts | 10 reps | 4 | 60 seconds | Lighter weights/single-leg | | Burpee with Box Jump | 10 reps | 3 | 45 seconds | Step up/eliminate burpee | | Plank Jacks | 45 seconds | 3 | 30 seconds | Slow step out | | Medicine Ball Slams | 15 reps | 4 | 60 seconds | Lighter ball/overhead press |

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Cool-Down (3-5 Minutes)

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

Complete in: 30-40 minutes.

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Conclusion

These workouts challenge your body and keep your training fresh. Aim to complete these sessions 3-4 times per week, allowing for rest days in between. As you progress, consider increasing weights, reps, or reducing rest times to continue pushing your limits.

For personalized coaching and real-time feedback, consider trying HipTrain's live 1-on-1 sessions.