The 7 Best Full Body Exercises for Advanced Athletes

As an advanced athlete, you know that maintaining your edge requires more than just routine workouts. You need exercises that challenge your body, improve your strength, and enhance your performance. But with a busy schedule, how can you fit in these demanding workouts effectively? The answer lies in full body exercises that maximize your time and effort, allowing you to push your limits without heading to the gym.

Quick Stats Box

• Total Time: 30-35 minutes (including warm-up and cool-down)
• Equipment Needed: None, but a yoga mat is optional
• Difficulty Level: Advanced
• Calories Burned: Approximately 250-400 calories depending on intensity

Warm-Up (5 Minutes)

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

1. High Knees - 30 seconds
2. Arm Circles - 30 seconds (15 seconds forward, 15 seconds backward)
3. Leg Swings - 30 seconds (15 seconds per leg)
4. Bodyweight Squats - 1 minute
5. Lateral Lunges - 1 minute (30 seconds each side)
6. Plank to Downward Dog - 1 minute

The 7 Best Full Body Exercises

1. Burpee (Full Body)

• Reps: 12
• Sets: 4
• Rest: 60 seconds between sets
• Form Cue: Land softly and immediately go into the next rep.
• Modification: Step back instead of jumping for an easier version; add a tuck jump for a harder version.

2. Thrusters (Squat to Press)

• Reps: 10
• Sets: 4
• Rest: 60 seconds between sets
• Form Cue: Keep your core tight and press overhead without arching your back.
• Modification: Use light dumbbells for added resistance or perform without weights for a simpler version.

3. Push-Up to Renegade Row

• Reps: 8 (4 per side)
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your hips stable throughout the movement.
• Modification: Drop to your knees for an easier version; add a push-up after each row for a harder version.

4. Box Jumps

• Reps: 10
• Sets: 4
• Rest: 60 seconds between sets
• Form Cue: Land with your knees slightly bent to absorb the impact.
• Modification: Step up onto the box instead of jumping; increase the height for an added challenge.

5. Kettlebell Swings (or Dumbbell Swings)

• Reps: 15
• Sets: 4
• Rest: 60 seconds between sets
• Form Cue: Hinge at the hips, not the knees, for the swing motion.
• Modification: Use a lighter weight or perform the motion without weights for a simpler version.

6. Plank Jacks

• Reps: 15
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Step your feet out one at a time instead of jumping; increase speed for a more intense version.

7. Mountain Climbers

• Duration: 30 seconds
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Drive your knees towards your chest quickly while maintaining a strong plank position.
• Modification: Slow down the pace for an easier version; add a twist to engage your obliques for a harder version.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modification | |------------------------------|---------------|------|-------|------------------------------------------------| | Burpee | 12 | 4 | 60s | Step back instead of jump / Add tuck jump | | Thrusters | 10 | 4 | 60s | Use light weights / No weights | | Push-Up to Renegade Row | 8 (4 per side)| 3 | 45s | Drop to knees / Add push-up | | Box Jumps | 10 | 4 | 60s | Step up / Increase height | | Kettlebell Swings | 15 | 4 | 60s | Lighter weight / No weights | | Plank Jacks | 15 | 3 | 45s | Step out instead of jump / Increase speed | | Mountain Climbers | 30 seconds | 3 | 45s | Slow down / Add twist |

Cool-Down (3-5 Minutes)

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

1. Child’s Pose - 1 minute
2. Seated Forward Fold - 1 minute
3. Figure Four Stretch - 30 seconds per side
4. Cat-Cow Stretch - 1 minute

Complete in: 30-35 minutes

Conclusion

These seven full body exercises are designed to challenge advanced athletes while fitting into a busy schedule. By incorporating these movements into your routine, you can optimize your strength, endurance, and overall athletic performance. Aim to perform this workout 2-3 times a week, ensuring you have rest days in between to allow for recovery.

For further progression, consider increasing the reps or sets, reducing rest time, or adding weights as you become more comfortable with the exercises.

Ready to take your training to the next level?