The Best 10 Full Body Exercises for Advanced Athletes

For advanced athletes, finding the right full body workouts can be challenging, especially when you're looking to push your limits without the confines of a gym. Whether you're experiencing gym intimidation or struggling to break through a plateau, this list of the best full body exercises will help you maximize your workout efficiency in limited time and space.

Quick Stats Box

• Total Time: 30-35 minutes (including warm-up and cool-down)
• Equipment Needed: None (optional: resistance bands, kettlebell)
• Difficulty Level: Advanced
• Calories Burned: Approximately 300-450 calories depending on intensity

Warm-Up (5 minutes)

1. Jumping Jacks - 1 minute
2. High Knees - 1 minute
3. Arm Circles - 1 minute (30 seconds forward, 30 seconds backward)
4. Bodyweight Squats - 1 minute
5. Plank to Downward Dog - 1 minute

Full Body Exercises

Here’s a list of 10 full body exercises designed for advanced athletes, each with specific reps, sets, and modifications.

| Exercise Name | Reps/Duration | Sets | Rest | Form Cue | Modification | |---------------------|---------------|------|---------------|---------------------------------------------|-----------------------------------| | Burpee | 15 reps | 4 | 60 seconds | Land softly, engage your core on the way up | Step back instead of jumping | | Kettlebell Swing | 12 reps | 4 | 60 seconds | Hinge at the hips, keep your back flat | Use lighter weight or no weight | | Push-Up to T-Plank | 10 reps | 3 | 45 seconds | Rotate your body, stack hips over shoulders | Drop to knees for modified push-up| | Box Jump | 10 reps | 4 | 60 seconds | Land softly with knees slightly bent | Step up instead of jumping | | Thruster (Dumbbell) | 12 reps | 4 | 60 seconds | Press straight overhead, keep elbows close | Perform without weights | | Plank Jacks | 30 seconds | 3 | 45 seconds | Keep your body in a straight line | Step legs out instead of jumping | | Mountain Climbers | 30 seconds | 4 | 45 seconds | Drive your knees to your chest, maintain speed| Slow down the pace | | Single-Leg Deadlift | 10 reps each leg | 3 | 60 seconds | Keep your back straight and hinge at the hips| Use a wall for balance | | Jump Lunges | 10 reps each leg | 3 | 60 seconds | Land softly, keep your knee behind your toes | Step back instead of jumping | | Russian Twist | 15 reps each side | 3 | 45 seconds | Keep your core engaged and back straight | Perform without weights |

Exercise Summary Table

| Exercise | Total Sets | Total Reps | |-----------------------|------------|------------| | Burpee | 4 | 60 | | Kettlebell Swing | 4 | 48 | | Push-Up to T-Plank | 3 | 30 | | Box Jump | 4 | 40 | | Thruster | 4 | 48 | | Plank Jacks | 3 | 90 seconds | | Mountain Climbers | 4 | 120 seconds| | Single-Leg Deadlift | 3 | 30 | | Jump Lunges | 3 | 30 | | Russian Twist | 3 | 90 |

Cool-Down (3-5 minutes)

1. Forward Bend Stretch - 1 minute
2. Child’s Pose - 1 minute
3. Figure Four Stretch - 1 minute (30 seconds each leg)
4. Cat-Cow Stretch - 1 minute

Complete in: 30-35 minutes

Conclusion

These 10 full body exercises are designed to challenge advanced athletes, helping you break through plateaus and enhance your overall performance. Incorporate these movements into your routine 3-4 times a week, ensuring you have rest days in between for recovery. As you master these exercises, consider increasing weights or reps to continue your progression.

For personalized coaching and real-time feedback, consider HipTrain's live 1-on-1 sessions with certified trainers.