Top 5 Full Body Workouts for Advanced Athletes: Build Strength and Speed

As an advanced athlete, you know the importance of challenging your body to continue progressing. However, finding effective full-body workouts that fit into a busy schedule can be daunting. Whether you're struggling with plateaus or simply looking for a change, these five workouts will help you build strength and speed without requiring a gym.

Quick Stats Box

• Total Time: 30-40 minutes (including warm-up and cool-down)
• Equipment Needed: Resistance bands, kettlebell (optional), bodyweight
• Difficulty Level: Advanced
• Calories Burned: Approximately 250-400 calories depending on intensity

Warm-Up (5 minutes)

1. High Knees: 1 minute

   • Run in place, bringing knees to hip height.
   • Rest: None

2. Arm Circles: 1 minute

   • 30 seconds forward, 30 seconds backward.
   • Rest: None

3. Dynamic Lunges: 1 minute

   • Step forward into a lunge, alternating legs.
   • Rest: None

4. Inchworms: 1 minute

   • Walk hands out to a plank and back.
   • Rest: None

5. Leg Swings: 1 minute

   • Swing each leg forward and backward, alternating.
   • Rest: None

Full Body Workouts

Workout 1: Kettlebell Complex

• Kettlebell Swings: 15 reps

  • Sets: 4
  • Rest: 60 seconds between sets
  • Form Cue: Keep your core tight and hinge at the hips.
  • Modification: Use a lighter weight or bodyweight swings.

• Kettlebell Goblet Squats: 12 reps

  • Sets: 4
  • Rest: 60 seconds between sets
  • Form Cue: Keep elbows tucked in and chest up.
  • Modification: Bodyweight squats.

Workout 2: Bodyweight Circuit

• Burpees: 10 reps

  • Sets: 4
  • Rest: 60 seconds between sets
  • Form Cue: Jump high and land softly to protect your joints.
  • Modification: Step back instead of jumping.

• Plyometric Push-Ups: 8 reps

  • Sets: 4
  • Rest: 60 seconds between sets
  • Form Cue: Push off explosively, landing softly.
  • Modification: Standard push-ups.

Workout 3: Resistance Band Workout

• Resistance Band Squat to Press: 12 reps

  • Sets: 4
  • Rest: 60 seconds between sets
  • Form Cue: Press overhead as you stand, keeping your core engaged.
  • Modification: Perform without a band.

• Resistance Band Rows: 15 reps

  • Sets: 4
  • Rest: 60 seconds between sets
  • Form Cue: Squeeze shoulder blades together.
  • Modification: Use a lighter band or perform bent-over dumbbell rows.

Workout 4: Agility & Speed

• Cone Drills: 30 seconds

  • Sets: 4
  • Rest: 60 seconds between sets
  • Form Cue: Change directions quickly while maintaining control.
  • Modification: Reduce the number of cones.

• Broad Jumps: 10 reps

  • Sets: 4
  • Rest: 60 seconds between sets
  • Form Cue: Land softly and reset for the next jump.
  • Modification: Step forward instead of jumping.

Workout 5: Tabata Challenge

• Burpees: 20 seconds on, 10 seconds rest (8 rounds)

  • Form Cue: Maintain a steady pace throughout.

• Mountain Climbers: 20 seconds on, 10 seconds rest (8 rounds)

  • Form Cue: Keep your hips low for maximum engagement.

Cool Down (3-5 minutes)

1. Child's Pose: 1 minute
2. Seated Forward Bend: 1 minute
3. Standing Quad Stretch: 1 minute per side

Complete in: 30-40 minutes

| Exercise | Reps/Duration | Sets | Rest | Modifications | |-----------------------------------|---------------|------|---------------|-------------------------------------| | Kettlebell Swings | 15 reps | 4 | 60 seconds | Bodyweight swings | | Kettlebell Goblet Squats | 12 reps | 4 | 60 seconds | Bodyweight squats | | Burpees | 10 reps | 4 | 60 seconds | Step back instead of jumping | | Plyometric Push-Ups | 8 reps | 4 | 60 seconds | Standard push-ups | | Resistance Band Squat to Press | 12 reps | 4 | 60 seconds | Perform without a band | | Resistance Band Rows | 15 reps | 4 | 60 seconds | Lighter band or bent-over dumbbell | | Cone Drills | 30 seconds | 4 | 60 seconds | Reduce number of cones | | Broad Jumps | 10 reps | 4 | 60 seconds | Step forward instead of jumping | | Tabata Burpees | 20 seconds on | 8 | 10 seconds | Maintain a steady pace | | Tabata Mountain Climbers | 20 seconds on | 8 | 10 seconds | Hips low for maximum engagement |

Conclusion

These five full-body workouts are designed to push your limits and help you build strength and speed efficiently. Incorporate them into your weekly routine, aiming for 3-4 sessions with rest days in between. As you progress, increase the intensity by adding more reps, reducing rest time, or increasing weights. Remember, consistency is key to reaching your fitness goals.

For personalized coaching that includes real-time feedback, consider joining HipTrain. Our certified trainers will work with you to optimize your training, ensuring every session counts.