Advanced Full Body Strength Work-Out

Advanced Level of Difficulty (60+ minute workout)

This is an intense full body work-out that focuses on strength and conditioning. This work-outs contains many compound exercises and targets the entire body in a series of very challenging circuits.

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Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Do this circuit twice.

Trunk Twist w/ Weight Plate

The trunk twist with the weighted plate is an excellent exercise to warm-up the lower back and core. This is a beginner exercise that can be done by any fitness level.

Do 30 reps on each side

LEARN EXERCISE

Picture of a male doing Around the World Exercise

The around the world is a great shoulder exercise. This exercise targets the anterior, posterior and lateral deltoids in a rotational movement that also strengthens rotator cuff muscles. This exercise works as a great warm-up to any upper body work-out.

Do 10 reps on each side

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Walk-Out Push-Up into T-Bar

The walk-out push-up into a t-bar position is an intermediate full body exercise. This is a great dynamic warm-up exercise as it targets the hamstrings, core, chest, triceps and rotator cuffs.

Do 6 reps

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Exercise Band Straight Arm Pulldowns

The exercise band straight arm pulldowns is a beginner upper body exercise. This exercise targets the upper back and lats and is a great exercise for all fitness levels.

Do 20 reps

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Russian Twist w/ Medicine Ball

This is an intermediate core exercise that uses the medicine ball and stability ball to isolate and strengthen your core. This exercise also incorporates balance and stability training as you try to maintain proper form.

Do 15 reps on each side

LEARN EXERCISE

Medicine Ball Trunk Twist

The medicine ball trunk twist is a beginner core exercise. This is a great exercise that targets the entire midsection and is suitable for all fitness levels.

Do 30 reps on each side

LEARN EXERCISE

Stability Ball Push-Outs on the Bench

Stability ball pushouts are an advanced core exercise that really isolates and places alot of stress on the abdominals. This exercises requires a great deal of core strength and stability in order to be done properly.

Do 30 reps

LEARN EXERCISE

Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Do this circuit twice.

Barbell Trunk Twist

The barbell trunk twist is an intermediate core strength exercise. This exercise requires a lot of upper body and core strength and should only be performed by intermediate to advanced fitness levels.

Do 10 reps on each side

LEARN EXERCISE

Side Crunches

This is a core exercise that uses the rack to isolate the obliques and build strength and definition using your own body weight in a side crunch.

Do 10 reps on each side

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Lateral Shuffle on the Bench

The lateral shuffle on the bench is an intermediate exercise that focuses on the muscles of the lower body. This exercise is best used as an interval during a work-out to elevate the heart rate and some cardio to the program.

Do 15 reps on each side

LEARN EXERCISE

Bench Press Double Leg Drops

The bench press with a double leg drop is an advanced upper body exercise. This is a very challenging compound exercise that targets the chest, shoulders and abs and requires a great amount of core strength.

Do 10 reps

LEARN EXERCISE

Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Do this circuit twice.

Lateral Shuffle Side Raise on Bosu

The lateral shuffle on the Bosu is an advanced compound exercise. This is a challenging lower body agility exercise that strengthens the shoulders and core.

Do 10 reps on each side

LEARN EXERCISE

Stability Ball One Arm Chest Press

The one arm chest press is an excellent exercise that builds not only chest strength but core strength as well. It uses the stability ball to add another element of instability to make this a very challenging exercise.

Do 10 reps on each side

LEARN EXERCISE

Double Bosu Push-Ups

The double Bosu push-up is an intermediate upper body exercise. This exercise requires a great deal of core strength and shoulder only be attempted by intermediate to advanced fitness levels.

Do 15 reps

LEARN EXERCISE

Reclined Body Rows

The recline body row is a beginner upper body exercise. This exercise requires upper body strength and targets the back, arms and shoulders.

Do 15 reps

LEARN EXERCISE

Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Do this circuit twice.

Barbell Bent Over Row

The barbell bent over row is an intermediate back exercise. This is an excellent compound exercise that builds strength in the mid and lower back.

Do 10 reps

LEARN EXERCISE

Bosu Woodchops

The Bosu woodchops with the weight plate is an advanced compound exercise. This is a very challenging exercise that not only strengthens the upper body and core but also helps to improve balance and core stability. This exercise is suitable for advanced fitness levels only.

Do 10 reps on each side

LEARN EXERCISE

Bosu Single Leg Dumbbell Crunch

The single leg Bosu crunch-up is an intermediate core exercise.

Do 15 reps on each side

LEARN EXERCISE

Double Stability Ball Knee-Ins

The double stability balll knee-ins are an advanced core exercise that requires a great deal of abdominal strength and balance.

Do 15 reps on each side

LEARN EXERCISE