Overview
Looking for a serious challenge? This advanced workout will test your strength, endurance, and mental toughness. Working every major muscle group builds balanced strength and burns maximum calories. This 45-minute session is structured to keep you challenged while allowing proper recovery. Using barbells adds resistance to maximize your results. Commit to this workout 2-3 times per week for 4-6 weeks, and you'll see noticeable improvements in strength, endurance, and overall fitness.
Full Body Strength & Conditioning
Advanced• Full Body• 45 minutes
Equipment needed: Barbells, Bench, Bodyweight, Bosu Ball, Dumbbells, Kettlebells, Medicine Ball, Pull Up Bar, Rower
Why this workout?
This workout is designed for advanced individuals aiming to gain muscle while losing fat. It combines strength exercises targeting major muscle groups with high-intensity conditioning through movements like burpees and battle ropes. The inclusion of a circuit finisher enhances metabolic stress, promoting fat loss while building muscle effectively. The structured rest times allow for optimal performance and recovery between high-intensity efforts.
Main Workout
4 sets of 8 reps • Rest: 1 min
Keep your chest up and push through your heels.
4 sets of 8 reps • Rest: 1 min
Use a wide grip and engage your core.
Modifications: Use a resistance band for assistance if needed.
4 sets of 10 reps • Rest: 1 min
Keep your feet flat on the ground and core engaged.
4 sets of 15 reps • Rest: 1 min
Hinge at the hips and swing the kettlebell to shoulder height.
4 sets of 12 reps • Rest: 1 min
Lift the ball overhead and slam it down with force.
4 sets of 10 reps • Rest: 1 min
Perform push-ups with hands on the Bosu ball for stability challenge.
Modifications: Knees on the ground for reduced intensity.
4 sets • 30 seconds • Rest: 1 min
Row as fast as possible for 30 seconds.
Finisher - Circuit
Complete the following circuit 3 times with minimal rest between exercises.
3 rounds • Rest between rounds: 1 min
1 sets of 15 reps
Jump high and land softly.
1 sets of 12 reps
Press the weights overhead as you rise from the squat.
1 sets of 30 reps
Drive your knees to your chest quickly.
1 sets • 30 seconds
Wave the ropes vigorously for 30 seconds.
Stay hydrated throughout the workout and focus on form to prevent injury.