How to Progress Your Full Body Workouts: 5 Advanced Techniques

Finding the motivation to push through your workouts can be challenging, especially when you're a busy professional juggling work and life. If you’ve hit a plateau or feel your current routine is too easy, it’s time to level up your full body workouts. Here are five advanced techniques that will ensure you’re continuously progressing, even in the comfort of your home.

Quick Stats Box:

• Total Time: 30-35 minutes
• Equipment Needed: No equipment required, optional light dumbbells (5-10 lbs)
• Difficulty Level: Intermediate to Advanced
• Calories Burned: Approximately 200-300 calories depending on intensity

Warm-Up (5 Minutes)

1. Arm Circles: 30 seconds (15 seconds forward, 15 seconds backward)
2. Bodyweight Squats: 1 minute (slow and controlled)
3. High Knees: 1 minute (30 seconds moderate pace, 30 seconds faster)
4. Torso Twists: 1 minute (gentle twists to warm up the spine)
5. Lateral Lunges: 1 minute (30 seconds each side)

Advanced Techniques

1. Supersets

Exercise Pair: Push-Ups and Squats

• Push-Ups: 10-15 reps
• Squats: 15-20 reps
• Sets: 3 sets
• Rest: 1 minute between sets
• Form Cue: For push-ups, keep your elbows at a 45-degree angle from your body.
• Modification: Knee push-ups for easier version; elevated feet for harder version.

2. Tempo Training

Exercise: Deadlifts (bodyweight or dumbbell)

• Reps: 10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Tempo: 3 seconds down, 1 second pause, 2 seconds up
• Form Cue: Squeeze your glutes at the top of the movement.
• Modification: Single-leg deadlift for harder; stick to standard deadlift for easier.

3. Circuit Training

Circuit: Perform each exercise back-to-back with minimal rest.

• Mountain Climbers: 30 seconds
• Burpees: 10 reps
• Plank Jacks: 30 seconds
• Rest: 1 minute after completing the circuit
• Sets: 3 sets
• Form Cue: Keep your back flat during plank jacks.
• Modification: Step back instead of jumping for easier; increase speed for harder.

4. Progressive Overload

Exercise: Goblet Squats (using a dumbbell)

• Reps: 12-15 reps
• Sets: 4 sets
• Rest: 1 minute between sets
• Form Cue: Keep your elbows inside your knees to maintain good form.
• Modification: Bodyweight squats for easier; increase weight for harder.

5. Time Under Tension (TUT)

Exercise: Plank to Push-Up

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Move slowly to maximize tension on your muscles.
• Modification: Hold a plank for easier; add shoulder taps for harder.

Cool-Down (3-5 Minutes)

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

Summary Table

| Exercise | Reps/Duration | Sets | Rest | Form Cue | |--------------------------|---------------|------|--------------|----------------------------------| | Push-Ups + Squats | 10-15 + 15-20 | 3 | 1 min | Elbows at 45-degree angle | | Deadlifts | 10 | 3 | 45 sec | Squeeze glutes at the top | | Circuit (3 exercises) | 30 sec/10 reps| 3 | 1 min | Flat back during plank jacks | | Goblet Squats | 12-15 | 4 | 1 min | Elbows inside knees | | Plank to Push-Up | 30 sec | 3 | 45 sec | Move slowly |

Complete in: 30-35 minutes

Conclusion

By incorporating these advanced techniques into your full body workouts, you can break through plateaus and challenge your body in new ways. Aim to integrate these methods into your routine 3-4 times a week, ensuring you allow for rest days in between. Remember, consistency is key to seeing progress.

Ready to take your fitness journey to the next level? Consider personalized 1-on-1 coaching with real-time feedback to help you perfect your form and push your limits.