The Best Full Body Workout For Advanced Lifters

Advanced lifters can perform strength exercises that include several movement patterns, essentially incorporating several smaller lifts into one exercise. These exercises save time and target all the major muscles from different angles. If you're training for strength, do three to five sets, four to eight repetitions each. If you're training for endurance, do three to six sets, 10 to 15 repetitions each.

Kettlebell Clean and Press

Using a kettlebell for the clean and press adds an extra element of balance training into a full body exercise. Stand over a kettlebell with your feet a little wider than shoulder-width apart. Push your hips back and bend your knees to squat down. Grab the kettlebell with your right hand. Extend your knees and hips and pull the kettlebell off the floor. Tuck your elbow under the weight and hold it at your shoulder. Bend your knees slightly and push-off your feet, driving the kettlebell overhead. Reverse the motion, catching the kettlebell at your shoulder then lowering it to the floor.

Medicine Ball Plyometric Push-up

This exercise adds explosive power to your push-ups. Start in a standard push-up position with both hands flat on the floor and your legs extended behind you. Make sure you are a straight line from your shoulders to your ankles. Lift your left hand and place a medicine ball under it. Drop down into a push-up by bending your elbows. When your upper arms are parallel to the floor, explosively press up, making your hands leave the floor and ball. Press up and to the left, moving across the ball so when you come down your right hand lands on the ball and your left hand lands on the floor.

Side-to-Side Chins

Side-to-side chins strengthen your back and test your muscle endurance and coördination. Grab a pull-up bar with a wide, overhand grip. Pull yourself up towards your left hand. Your chin should sit almost directly in front of your left hand at the top of the movement. While still holding yourself up, transfer your weight to the right ensuring that your chin is in front of your right hand, then slowly lower. When you pull-up again, pull to the right side first.

Kettlebell Windmill

The kettlebell windmill targets your core and challenges your balance. Hold a dumbbell in your right hand extended straight up in the air. Position your feet about shoulder-width apart and hold your left arm out to your side, parallel to the floor. Do not move your right arm during this exercise. Keep your legs straight and lean over touching your right foot with your left hand. Stand back up returning your left arm out to the side. Complete all the repetitions on one side, then switch hands.