Week 4: Advanced Workout Routines on The Total Gym

Advanced Fitness Routines

* The advanced workout is a progression of the intermediate workout from last week’s blog. The exercises are easy to set up and transition quickly from one to the next.

ad·vanced – being beyond others in progress or ideas

Do you feel like you’re not challenged by your current fitness routine? If you have already mastered specific skills and have challenged all aspects of strength, balance, agility, functional core movements, and coordination, then it is time to go a step further by progressing to an advanced level of fitness.

Advanced fitness routines are a level up from intermediate. They’re considered the highest level and require the most experience. Some exercises can be performed at an advanced level by making small changes such as increasing resistance, rep range, speed, or timed intervals.

I love when people try advanced exercises to challenge themselves, however, if you cannot do the exercise with proper form, efficient resistance, and with a set workout style of timed intense intervals or reps, then it shouldn’t be done. When going into an advanced workout, be patient and wait until your body is ready. You don’t want to get hurt!

Characteristics of an Advanced Workout

You will know you’re working out at an advanced level when one or more of the following factors are relevant to your workout:

  • Higher incline level, depending on the exercise.
  • A varied speed of workout between slow, fast, and static equilibrium.
  • Using the lowest base of support.
  • Modifying the number of reps and sets for your goal: increase reps to improve endurance and speed, or decrease reps for to improve strength and muscular mass.
  • No rest between sets.
  • Combinations such as compound sets of explosive drills and circuits, depending on the goal of your program.

To continue challenging your capabilities and achieving more from your workouts, learn to listen to your body. At this point, your program routines should be specific to your short- and long-term goals and this is the perfect time to experiment with your own training. Test and apply variables that allow you to learn what works best for your body. When training at an advanced level, there will be many frustrations, setbacks, and more learning of what your body needs to produce results, but this will make you more experienced, knowledgeable, and you should end up with the results you want!

Total Gym Advanced Workout

Goal: An advanced full body routine to improve speed, core, and balance.
* The advanced workout is a progression of the intermediate workout from last week’s blog. The exercises are easy to set up and transition quickly from one to the next.

  • Perform 5-10 minutes of familiar warm-up exercises. Be sure to move in all ranges of motion, use dynamic flexibility, and focus on getting the heart rate elevated.
  • Cool down with 5-10 minutes of stretches, foam rolling, or cardio for muscle recovery.
  • Perform each exercise in circuit format.
  • 15-20 Reps, 1-3 Sets, based on time of workout.
  • Increase the intensity by speed of each exercise (slow and controlled) or (fast and aggressive).

  1. Reverse Lunge Repeaters
    • Low Incline
    • Stay Low & Increase speed
  2. Plank-Up / Push-Ups, Mountain Climber Runs
    • Low Incline
    • Keep Glide Board Open, Increase speed
  3. Incline V-Ups & Bicep Press
    • Medium-High Incline
    • Cables
  4. Kneeling Rows & Flies
    • Medium- High Incline
    • Cables
  5. Kneeling Rotations
    • Medium- High Incline
    • Cables

• Refer to the accompanying video to see how these exercises are performed.

This TG workout is based on a total body routine designed for overall strength and conditioning at a beginner, intermediate, or an advanced level. If you have specific goals you want to achieve based on a specific sport, developing muscle mass, etc., then I suggest incorporating other routines set to accomplish more specific goals.

Best to you always,

Maria Sollon

Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work. http://www.groovysweat.com http://www.groovysweatstore.com (purchasable workout videos) http://www.youtube.com/groovysweat (workout clips)

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