If your looking for a full body high intensity advanced workout that also incorporates abs, then this workout should suffice. It is a workout that has been provided to a Sergeant who is looking to condition a team of 30 plus individuals in preparation for PT testing. This idea behind this workout was to provide a fresh approach for the men who had reached a comfort zone and needed a little extra to move to the next level.

This advanced workout routine users bodyweight only and is considered very intense and suitable only for individuals looking to obtain advance fitness levels. If you consider yourself to have intermediate fitness, you can still use this advanced workout program but reduce the intensity or choose an easier exercise for ones that you struggle with. The intensity should be kept high, rest periods short and you should perform full-body multi-joint movements wherever possible.

The immediate commencement of the advanced workout should start with a warm-up period of light jogging, some jumping jacks or rope skipping. The following exercises should then be performed in a circuit manner, one performed immediately after the next and with only 10 seconds rest between each exercise. The circuit should be completed for 3-5 times for a killer effect.

(i) Do 12 reps of bodyweight squats
(ii) Do 10 reps of clapping plyo pushups
(iii) Perform walking lunges up 6 steps and 6 back steps
(iv) Perform mountain climbers for 30 seconds
(v) Do lunge jumps with 6 repetitions to each side
(vi) Perform lying leg thrusts (abdominals) on the floor for 12 reps
(vii) Do squat jumps for 8 reps
(viii) Perform a side plank hold for 30 seconds on one side and 30 seconds on the other

Take a 2 minute rest period and then repeat the circuit 3 to 5 times. This is an advanced workout that is a very high intensity workout and will elevate your heart rate to the next level. It also works the abdominal region. Again, individuals of lesser fitness levels can still benefit from this workout by doing a less intense version. To improve fitness, you can start out on this workout and progress upwards as your conditioning levels improve. Females who are game to test their fitness may also like to give this arty. This is a great advanced workout that can be performed with minimum equipment in a very short amount of time.

Do you want to know more secret tips for getting a lean and hard body?

An article on exercise to build muscle mass.

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