Best Full Body Workouts for Advanced Athletes: 15 Challenging Routines

As an advanced athlete, you're probably familiar with the frustration of hitting a plateau or the difficulty of finding workouts that truly challenge your elite fitness level. You need routines that push your limits, engage multiple muscle groups, and fit into your busy schedule. These 15 advanced full body workouts are designed to elevate your training, ensuring you remain at the top of your game.

Quick Stats Box

• Total Time: 30-45 minutes each
• Equipment Needed: Bodyweight, resistance bands, kettlebells, or dumbbells (optional)
• Difficulty Level: Advanced
• Calories Burned: Approximately 300-500 calories depending on intensity

Warm-Up (5 Minutes)

1. High Knees - 30 seconds
2. Arm Circles - 30 seconds (15 seconds forward, 15 seconds backward)
3. Lateral Lunges - 30 seconds (switch sides)
4. T-Push Ups - 30 seconds
5. Jumping Jacks - 1 minute

Advanced Full Body Workouts

1. The Circuit Crusher

• Burpees: 15 reps
• Kettlebell Swings: 15 reps
• Push-Ups: 15 reps
• Dumbbell Thrusters: 12 reps
• Rest: 60 seconds between sets
• Sets: 4 sets
• Form Cue: Keep your core tight during the kettlebell swings to prevent back strain.
• Modification: Substitute kettlebell swings with bodyweight squats for a lower intensity.

2. Tabata Inferno

• Squat Jumps: 20 seconds on, 10 seconds off
• Mountain Climbers: 20 seconds on, 10 seconds off
• Plank Jacks: 20 seconds on, 10 seconds off
• Rest: 1 minute after each complete round
• Sets: 8 rounds (4 exercises)
• Form Cue: Land softly on your feet during squat jumps to protect your knees.
• Modification: Replace squat jumps with regular squats.

3. EMOM Madness

• Every Minute on the Minute (EMOM) for 20 minutes:
  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats
• Rest: Remaining time in the minute
• Form Cue: Keep your chest up and back straight during pull-ups.
• Modification: Use a resistance band for assisted pull-ups.

4. Full Body AMRAP

• Complete as many rounds as possible in 20 minutes:
  • 10 Kettlebell Deadlifts
  • 10 Push-Ups
  • 10 Box Jumps
  • 10 Russian Twists (each side)
• Rest: 90 seconds after each round
• Form Cue: Focus on explosive movement during box jumps.
• Modification: Lower the height of the box if necessary.

5. Ladder Workout

• Perform reps in ascending order: 1-10
  • Burpees
  • Dumbbell Snatch
  • Walking Lunges
• Rest: 30 seconds between exercises
• Form Cue: Keep your back straight during the dumbbell snatch.
• Modification: Perform lunges without weights.

6. Plyometric Power

• Box Jumps: 12 reps
• Clap Push-Ups: 10 reps
• Broad Jumps: 10 reps
• Rest: 90 seconds between sets
• Sets: 3 sets
• Form Cue: Use your arms to generate momentum during broad jumps.
• Modification: Replace clap push-ups with regular push-ups.

7. Strength and Endurance

• Deadlifts: 10 reps
• Bench Press: 10 reps
• Pull-Ups: 8 reps
• Rest: 60 seconds between sets
• Sets: 4 sets
• Form Cue: Engage your lats while performing pull-ups.
• Modification: Use a weight lighter than your max for deadlifts.

8. High-Intensity Interval Training (HIIT)

• 30 seconds on, 15 seconds off for 8 rounds:
  • Battle Ropes
  • Burpees
  • High Knees
  • Plank
• Rest: 1 minute after each circuit
• Form Cue: Maintain a strong plank position during the plank exercise.
• Modification: Replace battle ropes with jumping jacks.

9. Resistance Band Challenge

• Band Squats: 15 reps
• Band Rows: 12 reps
• Band Chest Press: 12 reps
• Rest: 60 seconds between sets
• Sets: 3 sets
• Form Cue: Keep tension in the band throughout the entire movement.
• Modification: Perform bodyweight squats instead of using a band.

10. Core Blaster

• Plank to Push-Up: 10 reps
• Side Plank Rotations: 10 reps (each side)
• V-Ups: 12 reps
• Rest: 45 seconds between sets
• Sets: 4 sets
• Form Cue: Keep your body in a straight line during the plank.
• Modification: Drop to your knees for the plank to push-up.

11. Agility and Strength Combo

• Agility Ladder Drills: 5 minutes continuous
• Dumbbell Clean and Press: 10 reps
• Rest: 60 seconds after agility drills
• Sets: 3 sets
• Form Cue: Drive through your heels during the clean and press.
• Modification: Use lighter weights for the clean and press.

12. Dynamic Duo

• Partner Medicine Ball Toss: 15 reps
• Partner Push-Ups: 10 reps (high five at the top)
• Rest: 60 seconds between sets
• Sets: 4 sets
• Form Cue: Keep your body aligned during push-ups.
• Modification: Perform push-ups on your knees if needed.

13. Ultimate Strength Challenge

• Front Squat: 10 reps
• Weighted Pull-Ups: 8 reps
• Barbell Rows: 10 reps
• Rest: 90 seconds between sets
• Sets: 4 sets
• Form Cue: Keep your elbows high during the front squat.
• Modification: Use a resistance band for pull-ups.

14. Functional Fitness Circuit

• Kettlebell Farmer's Walk: 30 seconds
• Single-Leg Deadlifts: 10 reps (each leg)
• Medicine Ball Slams: 10 reps
• Rest: 60 seconds between sets
• Sets: 3 sets
• Form Cue: Keep your back straight during the single-leg deadlift.
• Modification: Perform deadlifts without weights.

15. Cool Down (3-5 Minutes)

1. Forward Fold Stretch: 30 seconds
2. Child’s Pose: 1 minute
3. Seated Hamstring Stretch: 30 seconds (each leg)
4. Cat-Cow Stretch: 1 minute

Complete in: 30-45 minutes

These advanced full body workouts will challenge your strength, endurance, and agility. Incorporate them into your routine, aiming for 3-4 sessions per week with rest days in between to allow for recovery.

Conclusion

As you work through these challenging routines, remember to listen to your body and adjust as necessary. Consistency is key, and with these workouts, you’ll continue to progress in your fitness journey. If you’re looking for personalized coaching or real-time feedback to perfect your form, consider our 1-on-1 sessions.