Best Full Body Workouts for Advanced Fitness Enthusiasts: 5 Crucial Routines

Are you an advanced fitness enthusiast looking to elevate your training? If you find yourself plateauing or needing a fresh challenge, these full body workouts will push your limits and help you achieve new personal bests. With busy schedules and limited time, it's crucial to maximize efficiency while targeting multiple muscle groups. Let’s dive into five advanced full body workouts that you can do in the comfort of your home or gym.

Quick Stats

• Total Time: 30-40 minutes each
• Equipment Needed: Resistance bands, heavy dumbbells (15-30 lbs), yoga mat
• Difficulty Level: Advanced
• Calories Burned: Approximately 250-400 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

Workout Routines

1. Barbell Complex

• Exercises: Deadlift, Bent-Over Row, Front Squat, Push Press
• Reps: 8-10 for each exercise
• Sets: 4 sets
• Rest: 90 seconds between sets
• Form Cue: Keep your back straight and core engaged throughout.
• Modification: Use lighter weights or perform the exercises with bodyweight only.

2. Bodyweight HIIT Circuit

• Exercises: Burpees, Plyometric Lunges, Push-Ups, Plank Jacks
• Duration: 40 seconds work, 20 seconds rest
• Rounds: 4 rounds
• Rest: 2 minutes between rounds
• Form Cue: Land softly on your feet during jumps to protect your knees.
• Modification: Step back instead of jumping for lower intensity.

3. Dumbbell Power Circuit

• Exercises: Thrusters, Renegade Rows, Bulgarian Split Squats, Chest Press
• Reps: 10-12 for each exercise
• Sets: 3 sets
• Rest: 60 seconds between sets
• Form Cue: Squeeze your glutes at the top of the thruster for maximum power.
• Modification: Perform the exercises without weights for a lower impact.

4. Resistance Band Full Body Blast

• Exercises: Squat to Press, Bent-Over Rows, Lateral Band Walks, Seated Rows
• Reps: 12-15 for each exercise
• Sets: 4 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your knees tracking over your toes during squats.
• Modification: Use a lighter band for easier resistance.

5. Kettlebell Circuit

• Exercises: Kettlebell Swings, Goblet Squats, One-Arm Rows, Russian Twists
• Reps: 15 reps for each exercise
• Sets: 3 sets
• Rest: 60 seconds between sets
• Form Cue: Hinge at the hips during swings; don’t squat.
• Modification: Use a lighter kettlebell or perform bodyweight variations.

Workout Summary Table

| Exercise | Reps | Sets | Rest | |----------------------------|----------|------|----------| | Barbell Complex | 8-10 | 4 | 90 sec | | Bodyweight HIIT Circuit | 40 sec | 4 | 2 min | | Dumbbell Power Circuit | 10-12 | 3 | 60 sec | | Resistance Band Full Body | 12-15 | 4 | 45 sec | | Kettlebell Circuit | 15 | 3 | 60 sec |

Cool-Down (3-5 Minutes)

1. Standing Forward Bend: 1 minute
2. Child’s Pose: 1 minute
3. Seated Hamstring Stretch: 1 minute (30 seconds each leg)
4. Shoulder Stretch: 1 minute (30 seconds each arm)

Complete in: 30-40 minutes

Conclusion

These advanced full body workouts are designed to challenge you, enhance strength, and increase endurance. Incorporate these routines into your weekly training schedule, aiming for 3-4 sessions per week with rest days in between. As you progress, consider increasing weights or adjusting the tempo for added intensity.

Ready to take your training to the next level? If you're looking for personalized coaching with real-time feedback, consider our live 1-on-1 sessions with certified trainers.