How to Master 5 Advanced Full Body Exercises for Results

Are you feeling stuck in your fitness journey, unable to break through a plateau? Perhaps you don’t have time for the gym or feel intimidated by the crowded spaces. If you’re a busy professional looking for effective home workouts that deliver results, you’re in the right place. Mastering advanced full body exercises can transform your training and maximize your results—all from the comfort of your home.

Quick Stats Box:

• Total Time: 30-35 minutes
• Equipment Needed: No equipment required, optional resistance bands or light dumbbells
• Difficulty Level: Advanced
• Calories Burned: Approximately 250-350 calories depending on intensity

Warm-Up (5 Minutes)

Before diving into these advanced exercises, it's essential to prepare your body. Here’s a quick warm-up routine to get your blood flowing:

1. Jumping Jacks - 1 minute
   • Get your heart rate up.
2. Arm Circles - 1 minute (30 seconds forward, 30 seconds backward)
   • Loosen your shoulders.
3. Leg Swings - 1 minute (30 seconds each leg)
   • Warm up your hips.
4. Bodyweight Squats - 1 minute
   • Activate your lower body.
5. Torso Twists - 1 minute
   • Increase mobility through your spine.

Advanced Full Body Exercises

1. Burpee (with Push-Up)

• Reps: 10
• Sets: 3 sets
• Rest: 60 seconds between sets
• Form Cue: Land softly on your feet after jumping back; maintain a straight line from head to heels during the push-up.
• Modification: Step back instead of jumping for an easier version; add a tuck jump for a harder variation.

2. Pistol Squat (Single-Leg Squat)

• Reps: 5 each leg
• Sets: 3 sets
• Rest: 60 seconds between sets
• Form Cue: Keep your chest up and extend your non-working leg forward as you squat down.
• Modification: Use a chair for support when learning; progress to a weighted version with a dumbbell or kettlebell.

3. Handstand Push-Up

• Reps: 6-8
• Sets: 3 sets
• Rest: 60 seconds between sets
• Form Cue: Keep your core tight and legs straight; lower until your head almost touches the ground.
• Modification: Perform pike push-ups with feet elevated on a chair; progress to wall-assisted handstand push-ups.

4. Plank to Push-Up

• Reps: 10
• Sets: 3 sets
• Rest: 60 seconds between sets
• Form Cue: Transition smoothly from plank to push-up without letting your hips sag.
• Modification: Drop to your knees to make it easier; add a shoulder tap at the top for a challenge.

5. Lateral Bounds (Skater Jumps)

• Reps: 15 each side
• Sets: 3 sets
• Rest: 60 seconds between sets
• Form Cue: Land softly on your opposite foot and maintain control; aim for distance rather than speed.
• Modification: Step side-to-side for an easier option; increase your jump distance for a harder challenge.

Exercise Summary Table

| Exercise | Reps | Sets | Rest | Modification | |---------------------------|-----------|------|-------------|-----------------------------------| | Burpee (with Push-Up) | 10 | 3 | 60 seconds | Step back instead of jumping | | Pistol Squat | 5 each leg| 3 | 60 seconds | Use a chair for support | | Handstand Push-Up | 6-8 | 3 | 60 seconds | Pike push-ups with feet elevated | | Plank to Push-Up | 10 | 3 | 60 seconds | Drop to knees | | Lateral Bounds | 15 each side | 3 | 60 seconds | Step side-to-side |

Cool-Down (3-5 Minutes)

Finish your workout with a cool-down to aid recovery:

1. Forward Bend Stretch - 1 minute
   • Reach for your toes to stretch your hamstrings and lower back.
2. Child's Pose - 1 minute
   • Relax and stretch out your back.
3. Shoulder Stretch - 1 minute (30 seconds each side)
   • Bring one arm across your body for a shoulder stretch.

Complete in: 30-35 minutes

Conclusion

Mastering these advanced full body exercises can elevate your training and yield impressive results. Aim to perform this workout 3 times a week with rest days in between. As you build strength and confidence, consider adding more reps or sets to further challenge yourself.

If you're looking for personalized coaching and real-time feedback, consider HipTrain’s live 1-on-1 sessions with certified trainers. With flexible scheduling and HSA/FSA eligibility, you can take your fitness journey to the next level.