A full body workout using just bodyweight - Advance level

If you have aced the previous two beginner and intermediate levels of bodyweight workouts, we applaud you. You should be proud of yourself for taking vital steps towards your health and fitness. While you are at it, we have another challenge that will spearhead your fitness routine to the next level. Remember to add 1-2 reps in order to get your body to strive harder and get fitter. The following is a list of exercises that can constitute a complete workout using just bodyweight:


BRIDGE WITH LEG EXTENDED:

Warm up with movement to get your core all engaged and ready.

Movement:

Get into a hip bridge position, lift the foot and extend the leg straight out. Hold the pose for a few seconds and go slow with this one. Keep the foot flexed all throughout. Complete the same number of reps with both legs.


OVERHEAD SQUAT:

Use this movement to build overall strength in the body and challenge the mobility and range of motion.

Movement:

Pull up squatting to the next level by extending your arms overhead while going up and coming down. Don’t forget to be careful about not pushing your knees ahead of your feet. Fix the number of reps and try not to stop before completing them. 


ONE-LEGGED PUSHUP:

Strengthen your lower back and core by engaging the abdominal muscles as you dive into doing some push ups. By raising a leg and transferring your weight on the remaining three limbs, this just gets more challenging. 

Movement

Assume a pushup position, raise one leg above and then complete the pushup.


JUMPING LUNGES:

Lunges increase muscle mass to build up strength and tone your body, especially your core, butt, and legs. And jumping just adds up.

Movement:

This movement required your maximum effort for a short interval of time. The burn will be felt more quickly owed to the power and strength that your body will be gathering to pull off this exercise. All you have to do is jump after completing a lunge. Alternate on both sides one by one. 


ELEVATED PIKE PUSHUPS:

This is a great exercise for building shoulder strength and improving core stability. It works on your shoulders, arms, chest, back and core, and helps in toning and strengthening the entire upper body.

Movement:

Elevating your feet in a pike pushup to make it more challenging. All you have to do is put your feet on an elevated surface, like a bench or a step, and complete an elevated pike pushup.


GET-UP SQUAT WITH JUMP:

This movement works on your glutes, lower abs, and leg muscles. It helps in shedding fat from the lower body, tone your butt and legs, and improving overall strength and balance.

Movement:

While doing a squat, instead of stepping your feet back up from kneeling, jump them. Fix the number of reps and don’t go down without achieving them. Gradually increase the number of reps overtime.


ADVANCED BIRD DOG:

This is a simple core exercise that improves stability, encourages a neutral spine, and relieves low back pain. 

Movement:

Assume a high plank position, complete a bird dog, while lifting one arm and the opposite leg simultaneously. At all times, make sure that your spine is straight.


ONE-LEG OR ONE-ARM PLANK:

With this movement, aim to improve your shoulder blade stability and help protect your shoulders. It also improves core strength and activates your core muscles before a workout.

Movement:

Lifting one arm or one leg and holding it there. Hold for as long as you can and then switch sides. Try both versions and figure out what suits you best.

 

SIDE PLANK WITH HIP ABDUCTION:

Challenge your whole body as you plank off on your foot instead of your knees.

Movement:

To perform this movement, settle into a side plank position, then lift a leg lift. Repeat on both sides.


HOLLOW HOLD TO JACKKNIFE:

Another great movement for engaging the core and working on your full body. 

Movement:

Lie on your back and extend your arms above your head. Engage your core, raise your legs and upper body off the floor, and attempt to hold them there. Slowly release back to the jackknife position and repeat.


As we exercise, our body acclimatizes itself to the movements that we set it into. Post a period of time, the challenge seizes. To keep pushing your body for the better, there are two options. One is to increase the number of reps and other is to intensify the movements more. It is advisable to get started with the first option and then take up the second.


REFERENCES:

https://www.healthline.com/health/fitness-exercise/at-home-workouts#advanced-routine

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