Advanced Full Body Fitness Work-Out #3


Advanced Level of Difficulty (60+ minute workout)

This advanced workout routine targets all of the major muscle groups. This workout is best suited for individuals who can handle a high volume of exercises and are in good physical shape. This workout is more challenging than basic, beginner and intermediate workout routines.

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Warmup

Perform this warmup before begining your workout.

Picture of a male doing Stationary Bike Exercise

Stationary Bike

The stationary bike is used for recovery and cardio intervals.

Do this for 10 minutes
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.

Picture of a male doing Stability Ball Knee Ins Exercise

Stability Ball Knee Ins

The stability ball knee in is a challenging core exercise that targets the upper and lower abs.

Do 20 reps on each side
LEARN EXERCISE
Picture of a female doing Sumo Dumbbell Squat Exercise

Sumo Dumbbell Squat

The dumbbell squat is a lower body exercise that is easy to perform anywhere. This exercise only uses a dumbbell to work the quads, hamstrings, lower back and buttocks.

Do 15-20 reps
LEARN EXERCISE
Picture of a female doing Russian Twist on Stability Ball Exercise

Russian Twist on Stability Ball

This is an intermediate core exercise that targets your entire mid-section.

Do 10 reps on each side
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.

Picture of a male doing Balance Board Push Up Exercise

Balance Board Push Up

This is an advanced chest exercise that strengthens the muscles of the upper body, which includes the chest, shoulders and arms. This exercise also builds core strength and stability by using the dynamics and instability of the Balance Board.

Do 15-20 reps
LEARN EXERCISE
Picture of a male doing Pendulums with the Stability Ball Exercise

Pendulums with the Stability Ball

Stability ball pendulums are a more advanced core exercise that require skill and strength.

Do 10 reps on each side
LEARN EXERCISE
Picture of a male doing Stability Ball Dolphin Exercise

Stability Ball Dolphin

The stability ball dolphin is a lower body exercise that targets the glutes and hamstrings.

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.

Picture of a male doing Side Dumbbell Raises Exercise

Side Dumbbell Raises

Side dumbell raises are a basic shoulder exercise that builds the muscle on the top of the shoulder cap.

Do 12-15 reps
LEARN EXERCISE
Picture of a female doing Stability Ball Back Extension Exercise

Stability Ball Back Extension

The stability ball back extension is a beginner core exercise. This is exercise helps to strengthen the lower back and is suitable for all fitness levels.

Do 10-12 reps
LEARN EXERCISE
Picture of a female doing Stability Leg Drop Pass Exercise

Stability Leg Drop Pass

The stability leg drop pass is excellent core exercise. This exercise strengthens and tones your abs and lower back.

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.

Picture of a male doing Stability Ball Roll Outs Exercise

Stability Ball Roll Outs

The stability ball roll-out is an intermediate core exercise that targets the abs and obliques.

Do 15 reps on each side
LEARN EXERCISE
Picture of a male doing Single Leg Glute Bridge Exercise

Single Leg Glute Bridge

The single leg glute bridge is a lower body exercise that targets the glutes and hamstrings.

Do 10 reps on each side
LEARN EXERCISE
Picture of a male doing Knee to Elbow on Bosu Exercise

Knee to Elbow on Bosu

This is an intermediate core exercise that targets the obliques.

Do 20 reps on each side
LEARN EXERCISE