How to Build an Advanced Full Body Workout Routine for Strength Gains

Feeling stuck in your fitness journey? If you're a busy professional struggling to find the time or motivation to hit the gym, you may be experiencing gym intimidation or plateauing in your progress. The good news? You can build an advanced full body workout routine right at home that maximizes your strength gains in minimal time.

Quick Stats Box:

• Total Time: 30-35 minutes (including warm-up and cool-down)
• Equipment Needed: Resistance bands (or dumbbells), yoga mat
• Difficulty Level: Advanced
• Calories Burned: Approximately 300-400 calories depending on intensity

Warm-up (5 minutes)

Start with a dynamic warm-up to prepare your muscles and joints for the workout ahead.

1. Arm Circles

   • Duration: 30 seconds
   • Form Cue: Keep your arms straight and circle them forward and backward.

2. Leg Swings

   • Duration: 30 seconds each leg
   • Form Cue: Stand on one leg and swing the other leg forward and backward, keeping your torso upright.

3. High Knees

   • Duration: 1 minute
   • Form Cue: Drive your knees towards your chest while maintaining a brisk pace.

4. Bodyweight Squats

   • Duration: 1 minute
   • Form Cue: Keep your weight on your heels and push your hips back as you lower down.

5. Torso Twists

   • Duration: 1 minute
   • Form Cue: Stand with feet shoulder-width apart and twist your torso side to side.

Advanced Full Body Workout Routine

Complete 3 sets of each exercise with 60 seconds of rest between sets.

| Exercise Name | Reps/Duration | Sets | Rest | Form Cue | Modification | |-------------------------|----------------|------|--------------|----------------------------------------|-------------------------------| | Bulgarian Split Squats | 12 reps each leg | 3 | 60 seconds | Ensure front knee doesn't go past toes | Use a chair for balance | | Push-Ups (or Decline) | 12 reps | 3 | 60 seconds | Keep body in a straight line from head to heels | Do knee push-ups instead | | Bent-over Rows (with bands/dumbbells) | 12 reps | 3 | 60 seconds | Squeeze shoulder blades together at the top | Perform seated rows | | Deadlifts (with bands/dumbbells) | 12 reps | 3 | 60 seconds | Keep back flat and drive through the heels | Use a lighter weight | | Plank to Shoulder Tap | 30 seconds | 3 | 60 seconds | Keep hips stable while tapping shoulders | Perform on knees | | Mountain Climbers | 30 seconds | 3 | 60 seconds | Drive knees to chest while keeping a steady pace | Slow down the tempo |

Complete in: 30-35 minutes

Cool-down (3-5 minutes)

Finish with a cool-down to help your body recover.

1. Child’s Pose

   • Duration: 1 minute
   • Form Cue: Sit back on your heels and stretch your arms forward.

2. Seated Forward Bend

   • Duration: 1 minute
   • Form Cue: Reach your hands towards your feet, keeping your back straight.

3. Figure Four Stretch

   • Duration: 1 minute each leg
   • Form Cue: Cross one ankle over the opposite knee and pull the leg towards you for a deep stretch.

Conclusion

This advanced full body workout routine can be done in the comfort of your home and is designed to promote strength gains efficiently. Aim to complete this workout 3 times a week, allowing for rest days in between. As you progress, consider increasing the weights or resistance of your bands, or adding more reps to each exercise.

For personalized coaching and real-time feedback, consider signing up for HipTrain's live 1-on-1 video training sessions. With certified trainers ready to guide you, you'll gain the confidence and technique you need to reach your goals.