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Push Yourself To The Limit With This Killer Full Body Workout

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<article> <section> <p>When it comes to fitness, one of the greatest feelings in the world is seeing your body do something it couldn’t do before. Maybe it’s a harder exercise that was impossible before. Maybe it’s ten extra squats in the same amount of time. But progress and improvement are two of the most motivating things for reaching your <a target="_blank" href="https://www.warriormade.com/content/exercise/how-to-set-realistic-fitness-goals-you-can-achieve" rel="noreferrer">fitness goals</a>.</p> <p>One way to test your fitness is to periodically tackle a killer workout. By doing something purposely challenging, you get an honest assessment of where your fitness is and a chance to prove if you’ve gotten stronger.</p> <p>That’s why we wrote this killer full-body workout. It takes less than twenty minutes and uses only bodyweight exercises. But trust us, this one will show you what you’re made of.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Is This Workout For Everyone To Try?</header> <p>As it’s written, probably not. </p> <p>This is an <i>advanced</i> full-body workout. If you're new to exercising, you might not have enough muscle or the endurance (yet) to finish all the rounds, especially in Block #1.</p> <p>What you can do is modify the exercises. You’ll still use proven tools for burning fat like <a target="_blank" href="https://www.warriormade.com/content/exercise/what-is-functional-training-and-can-it-benefit-you" rel="noreferrer">high-intensity interval training</a> (HIIT) and <a target="_blank" href="https://www.warriormade.com/content/exercise/circuit-training-for-weight-loss/" rel="noreferrer">circuit training</a>—we use these for all our workouts—but sub in <a target="_blank" href="https://www.warriormade.com/content/exercise/27-beginner-bodyweight-exercises-that-get-results/" rel="noreferrer">beginner exercises</a>.</p> <p>If you don’t make any modifications, this workout probably isn’t something you should do everyday. The exercises are designed to really test your fitness. </p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>How Should I Use This Workout, Then?</header> <p>We recommend recording how many <i>total reps</i> you get, and use your numbers as a personal fitness challenge or test. Every couple weeks or months, try to beat your total reps. All you need is a notebook or your phone to log results. Oh, and be sure to let your <a target="_blank" href="https://www.warriormade.com/introduction/warrior-made-tribe/" rel="noreferrer">fitness tribe</a> or <a target="_blank" href="https://www.warriormade.com/content/exercise/accountability-partner-key-to-weight-loss" rel="noreferrer">accountability partner</a> know how you did!</p> <p><i>Why keep track?</i> Because if you do this today then add 25 total reps to your score four weeks from now, you’ll know your fitness has increased. What gets measured can improve, but the only way you’ll know if you improved is by tracking your score!</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Advanced Full Body and Core Workout</header> <div class="row justify-content-center text-center"> <div class="col-12 col-md-10"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/advanced-workout-warmup-0188.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/advanced-workout-warmup-0188.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/advanced-workout-warmup-0188.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/advanced-workout-warmup-LR-0188.jpg" class="img-fluid" alt="advanced-workout-warmup"> </picture> </div> </div> <div class="sub-head">Warm-Up</div> <p><b>Time:</b> 1.5 minutes</p> <p>For the warm up, you’ll do 2 rounds of 30 seconds of work, 15 seconds of rest. Remember this is the warm up. Do as many reps as you can, but take it slow if you need to. </p> <p>We purposely use <a target="_blank" href="https://www.warriormade.com/content/exercise/7-low-impact-cardio-exercises/" rel="noreferrer">low-impact exercises</a> here to increase blood flow to muscles so you’re be ready to go when the workout starts. </p> <div class="row justify-content-center text-center"> <video autoplay loop muted> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/ALTERNATING-REVERSE-LUNGES.webm" type="video/webm"> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/ALTERNATING-REVERSE-LUNGES.mp4" type="video/mp4"> </video> </div> <div class="sub-head">1. Alternating Reverse Lunges</div> <p>One of our favorite lower body exercises <a target="_blank" href="https://www.warriormade.com/content/exercise/27-beginner-bodyweight-exercises-that-get-results" rel="noreferrer">for beginners</a>, alternating reverse lunges will loosen up your core, <a target="_blank" href="https://www.warriormade.com/content/exercise/glutes-101-best-exercises-for-your-gluteus-maximus/" rel="noreferrer">glutes</a>, and quads. </p> <p>To do these correctly, bring one leg behind your body, dropping into a lunge. Your weight stays in the heel on the front leg. Go as low as your muscles will let you (it’s okay to not touch your knee to the ground), then drive back up.</p> <p>Keep your arms on your waist and maintain a ‘proud chest’ so you don’t slouch. Shoot for 10 reps in 30 seconds.</p> <div class="row justify-content-center text-center"> <video autoplay loop muted> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/STEP-JACKS.webm" type="video/webm"> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/STEP-JACKS.mp4" type="video/mp4"> </video> </div> <div class="sub-head">2. Step Jacks</div> <p><a target="_blank" href="https://www.warriormade.com/content/exercise/3-variations-of-jumping-jacks" rel="noreferrer">Jumping jacks</a> are one of our favorite full-body exercises, and this <a target="_blank" href="https://www.warriormade.com/content/exercise/27-beginner-bodyweight-exercises-that-get-results" rel="noreferrer">beginner variation</a> is perfect for getting loose. Stand tall, stepping laterally with your legs as you bring your arms up overhead. Aim for 20 to 30 reps in 30 seconds. </p> <div class="row justify-content-center text-center"> <div class="col-12 col-md-10"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/advanced-workout-block-1-image-0188.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/advanced-workout-block-1-image-0188.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/advanced-workout-block-1-image-0188.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/advanced-workout-block-1-image-LR-0188.jpg" class="img-fluid" alt="advanced-workout"> </picture> </div> </div> <div class="sub-head">Workout Block #1</div> <p><b>Time:</b> 15 minutes</p> <p>Alright, time to work out!</p> <p>You’ll be doing 30 seconds of work, 15 seconds of rest. Complete five rounds using these four exercises.</p> <p>Your first workout block makes up the bulk of this session. The exercises in this block are all advanced full-body exercises. Each section has beginner suggestions you can choose instead if the exercises are too difficult as written for your current strength or endurance levels.</p> <div class="row justify-content-center text-center"> <div class="col-12 col-md-6"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-low-side-lunge-0188.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-low-side-lunge-0188.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-low-side-lunge-0188.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/tyler-low-side-lunge-LR-0188.jpg" class="img-fluid" alt="low-side-lunge"> </picture> </div> </div> <div class="sub-head">1. Low Side Lunges</div> <p>Standing in a split stance (like an upside-down “V”) with your arms out in front for balance, alternate between left and right side lateral lunges. You don’t have to go as low as a squat or regular lunge, but go as low as your muscles will allow.</p> <p>Squeeze your quad muscles and turn the toes on your opposite foot towards the sky as you drop down into each lunge. This exercise requires a fair amount of hip mobility, so stretch first if you need it.</p> <p>To make these easier, come up after each rep to a stand. Keep your legs split (the upside down ‘V”), then do more reps when you’re ready. Or, try one of our <a target="_blank" href="https://www.warriormade.com/content/exercise/27-beginner-bodyweight-exercises-that-get-results/" rel="noreferrer">beginner leg exercises</a> like split squats. </p> <p>Aim for 10 to 15 reps each round.</p> <div class="row justify-content-center text-center"> <div class="col-12 col-md-6"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/burpees-tyler-down-0188.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/burpees-tyler-down-0188.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/burpees-tyler-down-0188.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/burpees-tyler-down-LR-0188.jpg" class="img-fluid" alt="Burpees"> </picture> </div> </div> <div class="sub-head">2. Burpees</div> <p>Can you think of a more full-body exercise than burpees? We can’t. They’re an awesome fitness tool for <a target="_blank" href="https://www.warriormade.com/content/exercise/why-burpees-are-one-of-the-best-exercises" rel="noreferrer">weight loss</a>, adding strength to your arms, and power to your legs. </p> <p>Begin in a standing position. Squat down and hinge forward, bringing your hands to the floor and kicking your legs behind into a plan. Do a push-up, then immediately jump your feet back to where your hands are. Driving through the heels, jump up off the ground and finish in a stand.</p> <p>To modify them, do squat thrusts or <a target="_blank" href="https://www.warriormade.com/content/exercise/27-beginner-bodyweight-exercises-that-get-results/" rel="noreferrer">burpee walkouts</a> instead. </p> <p>Aim for 7 to 10 reps each round.</p> <div class="row justify-content-center text-center"> <div class="col-12 col-md-7"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/superman-planks-tyler-0188.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/superman-planks-tyler-0188.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/superman-planks-tyler-0188.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/superman-planks-tyler-LR-0188.jpg" class="img-fluid" alt="superman-planks"> </picture> </div> </div> <div class="sub-head">3. Superman Plank</div> <p>Your heart rate is probably still up from the burpees. Here’s a chance to catch your breath. You might not be moving, but superman planks are still really challenging. </p> <p>Maintain a <a target="_blank" href="https://www.warriormade.com/content/exercise/latissimus-dorsi" rel="noreferrer">hollow hold</a> with your hands in front of your body, fighting to keep everything in one straight line. Squeeze your butt and belly hard!</p> <p>Keep your arms straight and press your hands into the ground hard. This <a target="_blank" href="https://www.warriormade.com/content/exercise/latissimus-dorsi" rel="noreferrer">activates your lats</a> and helps you maintain a good hollow position. </p> <p>Because <i>all</i> movement stems from the midsection, we add core workouts like superman planks to every at-home workout we write. But the benefit of full-body workouts is pretty much <i>every</i> exercise we use works your core.</p> <div class="row justify-content-center text-center"> <div class="col-12 col-md-6"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/lats-fire-plank-0188.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/lats-fire-plank-0188.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/lats-fire-plank-0188.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/lats-fire-plank-LR-0188.jpg" class="img-fluid" alt="lats-fire-plank"> </picture> </div> </div> <p>Sub in <a target="_blank" href="https://www.warriormade.com/content/exercise/plank-exercises-to-activate-your-core/" rel="noreferrer">planks</a> or kneeling planks to make this exercise easier. Whichever you pick, try holding the position for all 30 seconds.</p> <div class="row justify-content-center text-center"> <div class="col-12 col-md-6"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/full-bridge-holds-tyler-0188.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/full-bridge-holds-tyler-0188.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/full-bridge-holds-tyler-0188.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/full-bridge-holds-tyler-LR-0188.jpg" class="img-fluid" alt="full-bridge-holds"> </picture> </div> </div> <div class="sub-head">4. Full Bridge Holds</div> <p>How’s your back strength and mobility? It’s about to be put to the test.</p> <p>To get into a full bridge hold, start by lying on your back with your hands on the ground behind your head. Your hands should be turned so your fingers are pointing in toward your shoulders. </p> <p>Driving through your heels, <a target="_blank" href="https://www.warriormade.com/content/exercise/glutes-101-best-exercises-for-your-gluteus-maximus/" rel="noreferrer">squeezing your glutes</a>, and pressing your hands into the ground, bridge up until your body looks like an upside down ‘U’. Keep your arms straight. Every muscle from your toes to your knee has to work here to keep you in position.</p> <p>To make these easier, you can allow a slight bend in the elbows as long as your head isn’t touching the floor. You can also use a <a target="_blank" href="https://www.warriormade.com/content/exercise/27-beginner-bodyweight-exercises-that-get-results/" rel="noreferrer">beginner exercise</a> like shoulder bridge holds. </p> <p>Like superman planks, try holding it for the whole 30 seconds. Be careful coming in and out of the exercise.</p> <div class="row justify-content-center text-center"> <div class="col-12 col-md-10"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/advanced-workout-block-2-0188.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/advanced-workout-block-2-0188.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/advanced-workout-block-2-0188.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/advanced-workout-block-2-LR-0188.jpg" class="img-fluid" alt="advanced-workout"> </picture> </div> </div> <div class="sub-head">Workout Block #2</div> <p><b>Time:</b> 3 minutes</p> <p>Here’s the home stretch! Only two bodyweight exercises remain. Take a sip of water and get ready.</p> <p>You’ll be doing 3 rounds of 40 seconds of work, 20 seconds of rest. </p> <div class="row justify-content-center text-center"> <div class="col-12 col-md-8"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/jump-squats-tyler-0188.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/jump-squats-tyler-0188.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/jump-squats-tyler-0188.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/jump-squats-tyler-LR-0188.jpg" class="img-fluid" alt="jump-squats"> </picture> </div> </div> <div class="sub-head">1. Jump Squats</div> <p>This advanced <a target="_blank" href="https://www.warriormade.com/content/exercise/5-squat-variations-that-will-kick-your-butt" rel="noreferrer">squat variation</a> is great for building muscle and power in your legs. Follow all the cues of a <a target="_blank" href="https://www.warriormade.com/content/exercise/step-by-step-guide-on-how-to-do-perfect-squats" rel="noreferrer">perfect squat</a> when you go down, then drive up forcefully and leave the ground. You can use your arms to create momentum going up.</p> <p>To modify this exercise, use any of these <a target="_blank" href="https://www.warriormade.com/content/exercise/5-squat-variations-that-will-kick-your-butt" rel="noreferrer">squat variations</a>. <a target="_blank" href="https://www.warriormade.com/content/exercise/27-beginner-bodyweight-exercises-that-get-results/" rel="noreferrer">Beginners</a> might use sit to stands or bear squats. </p> <p>Try doing at least 15 reps in 40 seconds.</p> <div class="row justify-content-center text-center"> <div class="col-12 col-md-6"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/v-ups-tyler-0188.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/v-ups-tyler-0188.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/v-ups-tyler-0188.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/v-ups-tyler-LR-0188.jpg" class="img-fluid" alt="v-ups"> </picture> </div> </div> <div class="sub-head">2. V-Ups</div> <p>Your final core exercise of the day! Your legs might be tired from jump squats (or Block #1), so fight to keep them as straight as you can.</p> <p>V-ups begin with your body lying straight on the floor, your arms positioned straight behind your head. Raise your heels and hands off the ground, and like a crunch or half sit-up, use your core muscles to bring your hands to your feet.</p> <p>To make these easier, do chinnies instead. With bent knees raised off the floor, and your hands behind your head, bring your right elbow down to your left knee (twisting across your body), then repeat on the other side. Each time you touch both sides is one rep.</p> <p>Alternate bringing one leg toward your hands at a time. You might also try <a target="_blank" href="https://www.warriormade.com/content/exercise/27-beginner-bodyweight-exercises-that-get-results/" rel="noreferrer">reverse crunches</a>. </p> <p>Try doing 15 to 20 reps each round.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Advanced Full Body Workouts—Wrapping Up</header> <p>How did you do? Were you able to complete this workout without changing any of the exercises? Whatever you ended up doing, make sure you write it all down so you know what you’re trying to beat next time you do it.</p> <p>Getting the fitness results you want is about consistency and effort. This workout requires a ton of the latter, and only gets better when you commit to the former. It might not be an everyday thing, but this killer full-body session is a great test to see where you’re at.</p> <p>Humbled by this workout? Motivated to get a better score next time? Perhaps surrounding yourself with other like-minded people all on their own path toward health and fitness would help.</p> <p>We built the <a target="_blank" href="https://www.warriormade.com/introduction/warrior-made-tribe/" rel="noreferrer">Warrior Made fitness tribe</a> to help people get results and share their own total body transformation. We hope you’ll join us!</p> </section> </article>

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