An advanced workout is appropriate if you have been consistently performing intermediate workouts for about six to eight weeks.
You may also move to an advanced workout if you first begin noticing significant improvements when advancing from beginner to intermediate workouts, and are now no longer noticing muscle changes. This decrease in muscle change, or adaptation, is called the "plateau effect." This term is used commonly in exercise jargon to describe someone who has been consistently working out but is no longer noticing improved benefits. At this point, you should look to advancing to an advanced-level workout.
These workouts are more difficult than intermediate workouts because many involve the use of multiple joints and require excellent core muscle strength to be done properly. If you begin performing an advanced workout and feel that it may be a bit overwhelming, try designing a workout that mixes intermediate and advanced type exercises into the routine. Let's get started with the advanced-level exercise routine.
The first multiple joint exercise on the list is the Wood Chop. The Wood Chop is one of my favorite exercises because it involves virtually every muscle in your entire body. Furthermore, it’s a fun exercise because it simulates chopping wood, which, for some reason, seems fun to me.
For this exercise you will need a dumbbell or a resistance band.
Hold the dumbbell in your right hand and stand shoulder width apart. Place the dumbbell on the floor to the side of your right foot. Grab the dumbbell with both hands so that the bar of the dumbbell is between both of your palms. You can interlock or overlap your fingers. At this point, you should also be in a squatting position with your body twisted to the right.
Next, extend your lower body and pick up the weight while keeping both of your arms as straight as possible. You want to move the dumbbell from your right foot to the area above your left shoulder. Be sure to keep your arms as straight as possible. Now that you are at the highest point over your left shoulder, come back down into a squat and bring the dumbbell back to its starting position near your right foot.
Once you perform one set of eight to twelve on the right side, do the same for the left. Overall you will be performing six total sets, with three sets on the right and three sets on the left.
Maintain strong core muscle strength throughout this exercise. You do not want to lean forward or lean backwards while performing the wood chop.
Experiment with heavier weights than you use when doing the intermediate workout. If you are doing more than eight during your first set of the Wood Chop increase the weight by 5 pounds. Continue increasing the weight until you can do no more than eight repetitions during the first set.
Breathe out when extending up with the dumbbell. Breathe in as you are returning the dumbbell back to the floor.
Perform three sets on each side of your body for a total of 6 of 8-12 repetitions.