Best Full Body Workout Routines for Intermediate and Advanced Trainers

Finding time for effective workouts can be a challenge, especially for busy professionals. If you're an intermediate or advanced trainer looking to maximize your efficiency with full body routines, this guide is for you. These workouts will help you break through plateaus and keep your training varied and challenging.

Quick Stats Box:

• Total Time: 30-40 minutes (including warm-up and cool-down)
• Equipment Needed: Yoga mat, resistance bands, dumbbells (10-25 lbs)
• Difficulty Level: Intermediate to Advanced
• Calories Burned: Approximately 250-400 calories depending on intensity

Warm-Up (5 Minutes)

Get your body primed for the workout with this dynamic warm-up routine.

1. Jumping Jacks - 1 minute

   • Tip: Keep a steady pace to elevate your heart rate.

2. Arm Circles - 1 minute

   • Tip: Go for 30 seconds forward, then 30 seconds backward.

3. Bodyweight Squats - 1 minute

   • Tip: Squeeze your glutes at the top for 2 seconds.

4. High Knees - 1 minute

   • Tip: Drive your knees up to hip level for maximum engagement.

5. Leg Swings - 1 minute (30 seconds each leg)

   • Tip: Keep your upper body stable as you swing your leg forward and back.

Full Body Workout Routine

1. Push-Ups (Standard or Elevated)

• Reps: 12-15
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Do knee push-ups or incline push-ups on a bench.

2. Dumbbell Thrusters

• Reps: 10-12
• Sets: 3 sets
• Rest: 60 seconds between sets
• Form Cue: Press overhead while driving through your heels.
• Modification: Use lighter weights or perform without weights.

3. Resistance Band Rows

• Reps: 12-15
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze your shoulder blades together at the end of the movement.
• Modification: Use a towel or no equipment for bodyweight rows.

4. Lunges (Forward or Reverse)

• Reps: 10-12 each leg
• Sets: 3 sets
• Rest: 60 seconds between sets
• Form Cue: Keep your front knee aligned over your ankle.
• Modification: Step back to reduce intensity or add weights for more challenge.

5. Plank to Shoulder Tap

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your hips stable while tapping your shoulders.
• Modification: Drop to your knees for an easier version.

6. Burpees

• Reps: 8-10
• Sets: 3 sets
• Rest: 60 seconds between sets
• Form Cue: Jump explosively at the end and land softly.
• Modification: Step back instead of jumping for a lower impact version.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modification | |------------------------------|---------------|------|-----------|-------------------------------------| | Push-Ups | 12-15 | 3 | 45 secs | Knee or incline push-ups | | Dumbbell Thrusters | 10-12 | 3 | 60 secs | Lighter weights or bodyweight | | Resistance Band Rows | 12-15 | 3 | 45 secs | Towel or no equipment | | Lunges | 10-12 each leg| 3 | 60 secs | Step back or add weights | | Plank to Shoulder Tap | 30 secs | 3 | 30 secs | Drop to knees | | Burpees | 8-10 | 3 | 60 secs | Step back instead of jumping |

Cool-Down (3-5 Minutes)

Finish your workout with these stretches to aid recovery.

1. Forward Fold Stretch - 1 minute

   • Tip: Bend at the hips and let your upper body hang.

2. Child’s Pose - 1 minute

   • Tip: Focus on deep breathing to relax your back.

3. Figure Four Stretch - 1 minute (30 seconds each side)

   • Tip: Pull your knee towards your chest for a deeper stretch.

4. Upper Body Stretch - 1 minute

   • Tip: Reach your arms overhead and lean to each side.

Complete in: 30-40 minutes

Conclusion

These full body workout routines are designed for intermediate and advanced trainers looking to maximize efficiency and effectiveness in their training. Incorporate these routines 3x a week with rest days in between for optimal results. As you progress, consider increasing weights, reps, or sets to continue challenging your body.

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