Warning…Not for wimps!

You’re used to it. You know your body and you’ve seen some great results from your training. But let’s face it, sometimes the same, boring exercise routine, day in and day out, gets a little old. Get ready to mix it up with this advanced full body workout! I’m warning you though; this is going to be tough!

Workout Overview

This is full body – and the best way to attack a full body workout: High Intensity Compound Movements. Our intensity comes in the form of reasonably high reps and low rest periods. The goal of compound movement is to achieve as much muscle group involvement and activation as possible. I have chosen 5 exercises that do just that.

The Exercises

1. The Chin-Up

The chin-up is one of the best upper-body exercises you can do. Period. Muscles involved include your lats, biceps, shoulders, forearms, abs and entire back musculature.

How To Do It:

Grab a pull-up bar with your palms facing towards you, shoulder width apart or less. Bring your shoulders back and down to start the movement, then pull with your lats until your chin clears the bar. Slowly lower yourself to the start position and repeat. Add a weight belt or dumbbell (held with your legs) for more intensity.

advanced full body workout_3

2. The Triceps Dip

Or just dip, for short. This exercise mainly focuses on triceps, the largest muscle group of your arms, but also heavily involves your pecs, shoulders, core, forearms and various stabilizers.

How To Do It:

Support yourself atop a dip or parallel bar with straight arms – elbows not locked.  Begin lowering yourself by bending at your elbows and shoulders, keeping your elbows back and shoulders down, with a slightly forward lean.  Lower past a 90 degree bend in your elbows and explode back to the start position.  Add a weight belt or dumbbell (held with your legs) for more intensity.

3.  The Archer Squat

This exercise is one I developed myself – exclusively for my CaliRev clients (see author bio) – but I’m releasing it here now! Here we emphasize one leg at a time in a significantly more challenging version of the squat.

How To Do It:

Stand in a very wide squat position, feet at least 3ft/1m apart. Begin lowering to one side by bending the knee, keeping the other leg straight. Keep your back relatively straight up and down and your weight back on your heels. Lower past a 90 degree bend in your leg and explode back to standing. Repeat on the other side. That is one rep. Add a dumbbell, barbell or kettlebell for added intensity.

4.  The Hanging Leg Raise

Our core dominant movement, with a couple added benefits including grip strength and full body control.

How To Do It:

Grab a pull-up bar with your palms facing away from you, about shoulder width apart. Lean back slightly and exhale as you raise your legs to waist-height or more, keeping your legs straight. Slowly lower your legs to the start position and minimize any swinging.  Hold a dumbbell at your feet for added intensity.

5.  The Archer Pushup

This exercise is one of the hardest in the progression towards the one-arm-pushup. It emphasizes one side at a time with a new test of true core strength.

full body workout2

How To Do It:

Get into a good, supported pushup position, then spread your arms out a bit further. Begin lowering your body by bending just one elbow outwards, keeping the other arm straight. Lower to a 90 degree or more bend in your arm before exploding back to the start position. Repeat on the other side. That’s one rep. Add intensity here by placing your feet higher than the rest of your body.

Workout Plan


1.  Chin-Ups – 12-15 Reps

2.  Dips – 12-15 Reps

3.  Archer Squats – 12-15 Reps (Each Side)

4.  Hanging Leg Raises – 12-15 Reps

5. Archer Pushups – 12-15 Reps (Each Side)

Complete 3-4 Circuits in that order


1.  20 Seconds Rest Between Exercises

2. 45 Seconds Rest Between Sets

3.  Strict Form, Slow Negatives, Explosive Positives

Final Advice

Fail. As in take all your sets to failure.  If 12 reps of an exercise is too easy for you, work your way up to 15. If 15 gets too easy, add some weight/intensity as described above in ‘The Exercises’ section and start back at 12 reps.

Stay in the given rep ranges throughout the entire workout. If you begin to reach failure before at least 12 reps of any exercise during a circuit, complete just 3 circuits. Feeling good? Go for 4 circuits!

Remember, this is an advanced, full-body workout, and it is supposed to be tough! It will test not only your muscular strength, endurance, core and cardiovascular fitness, but your mental fortitude as well. See how many rounds you can do, then challenge a friend!

Ready for an even tougher workout?  Check out my Full-Body Elite plan on my Expert Profile page!

WatchFit Experts change lives!

And they can do the same for you.


Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans