Top 5 Full Body Workouts for Advanced Trainers: Challenge Yourself!

Are you an advanced trainer looking to push your limits and maximize your results? Finding the right full body workouts can be challenging, especially when you want to avoid the monotony of your routine. Whether you’re short on time or just want to change things up, these five advanced full body workouts will challenge your strength, endurance, and flexibility.

Quick Stats Box

• Total Time: 30-40 minutes (including warm-up and cool-down)
• Equipment Needed: Dumbbells (10-25 lbs) or kettlebell, resistance bands (optional)
• Difficulty Level: Advanced
• Calories Burned: Approximately 300-500 calories depending on intensity

Warm-Up (5 minutes)

Perform each exercise for 30 seconds with no rest in between:

1. High Knees
   • Bring knees up to hip level, pump arms.
2. Arm Circles
   • 15 seconds forward, 15 seconds backward.
3. Bodyweight Squats
   • Focus on depth and form.
4. Lateral Lunges
   • Step out to the side, keeping the opposite leg straight.
5. Push-ups
   • Standard or decline to engage the core.

1. Thruster (Dumbbell/Kettlebell)

• Reps: 12 reps
• Sets: 3 sets
• Rest: 60 seconds between sets
• Form Cue: “Drive through your heels and push the weights overhead in one fluid motion.”
• Modification: Use lighter weights or perform a bodyweight squat to overhead press.

2. Renegade Row

• Reps: 10 reps per side
• Sets: 3 sets
• Rest: 60 seconds between sets
• Form Cue: “Maintain a flat back; row one arm at a time while stabilizing your core.”
• Modification: Perform on knees to reduce difficulty.

3. Burpee with Tuck Jump

• Reps: 10 reps
• Sets: 3 sets
• Rest: 60 seconds between sets
• Form Cue: “Explode upwards into a tuck jump after each burpee.”
• Modification: Step back into the burpee instead of jumping.

4. Single-Leg Deadlift to Press

• Reps: 8 reps per leg
• Sets: 3 sets
• Rest: 60 seconds between sets
• Form Cue: “Keep your back straight as you hinge at the hips and press overhead.”
• Modification: Use lighter weights or perform without weights.

5. Plank to Side Plank

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: “Keep your body in a straight line from head to heels; rotate smoothly into side plank.”
• Modification: Drop to your knees in the plank position.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | |-------------------------------|---------------------|------|--------------| | Thruster | 12 reps | 3 | 60 seconds | | Renegade Row | 10 reps per side | 3 | 60 seconds | | Burpee with Tuck Jump | 10 reps | 3 | 60 seconds | | Single-Leg Deadlift to Press | 8 reps per leg | 3 | 60 seconds | | Plank to Side Plank | 30 seconds | 3 | 30 seconds |

Cool-Down (3-5 minutes)

Perform each stretch for 30 seconds:

1. Standing Forward Fold
2. Cat-Cow Stretch
3. Seated Hamstring Stretch
4. Figure Four Stretch
5. Child’s Pose

Complete in: 30-40 minutes

Conclusion

These advanced full body workouts are designed to challenge your strength and endurance while fitting into a busy schedule. Aim to incorporate these routines 3-4 times a week, allowing rest days in between. As you progress, consider increasing weights or reps to continue challenging yourself.

If you want personalized coaching and real-time feedback to enhance your training, consider signing up for a session with a certified trainer at HipTrain.