This Barbell Workout Will Strengthen Your Entire Body
Updated: Jan. 16, 2020
When it comes to strength-based training, a barbell may just become your fave piece of equipment.
New year, new barbell workout
Running around during the holidays, you probably had no issues getting your cardio and conditioning sessions in, right? So grab a barbell to grind out this strength-focused full-body workout and head into 2020 with a jump start on becoming the strongest version of yourself!
And if you still have a few minutes to spare, try squeezing in Jillian Michael’s total-body circuit.
Perform each series with 60 sec breaks; complete 3-4 sets with 8-10 reps.
Barbell workout series A
Barbell Front Squat
- Rest the barbell along the front of your shoulders, supported by your fingertips with elbows and palms facing up.
- Brace your core (imagine drawing your bellybutton to your spine with abdominals engaged) before slowly lowering yourself into a squat position.
- Maintaining a braced core, drive through your feet to return to your starting position. (Here’s how many squats it actually takes to see results.)
Watch the move below:
Barbell workout series A
Pendlay Row
- Begin with feet approximately hip-width apart. Hinge to reach the barbell in front of you, gripping at shoulder width and pulling towards your shins.
- With a neutral back parallel to the ground, brace and draw the bar towards your stomach in a row.
- Extend your arms to return the barbell to the ground. (Ensure your torso remains in this position throughout the movement.) Plus, don’t miss these 30 simple ways to burn fat fast.
Watch the move below:
Barbell workout series B
Barbell Hip Thrust
- With the barbell across your hips and upper back positioned along the bench, grab the bar with straight arms to prevent it from moving.
- Brace your core and drive through your heels to fully extend your hips, raising the bar off the ground.
- Engage your glutes at the end range and lower your hips to return to your starting position.
More into working out with zero equipment? Make sure to try these primal flow movements.
Watch the move below:
Barbell workout series B
Barbell Push Press
- Similar to your front squat position, begin with the barbell in front of your shoulders with a slightly wider grip.
- Dip your hips down by slightly bending at the knees and drive the bar up as you extended your hips into full extension, extending that power to press the barbell overhead until arms are fully extended. Squeeze your glutes and ensure your core is braced at the top of this movement.
- Slowly lower the barbell back down to your shoulders to return to your starting position. (These 16 women reveal exactly how they got six-pack abs.)
Watch the move below:
Barbell workout series C
Landmine Reverse Lunge with Press
- With the barbell in your right hand, resting on your right shoulder, initiate your reverse lunge with your left foot.
- As you return to a standing position, press the barbell towards the landmine with your right arm to reach full extension.
- Lower the barbell back to your right shoulder and step back with your left leg into the lunge position to repeat in one fluid motion.
Looking to start the new year off at a new gym? Here are some of the best fitness studios in Canada.
Watch the move below:
Barbell workout series C
Kneeling Trunk Rotations
- Begin in a kneeling position with your knees approximately shoulder width apart.
- With straight arms, draw the barbell from one hip to the other while squeezing your glutes and maintaining a hard brace through your core. Next, find out how to get abs without doing a single core exercise.
Watch the move below:
Jennifer Lau is co-owner of FitSquad Toronto and is a highly accomplished personal trainer and holistic nutritionist with 10 years experience in the fitness and health industry. See more of Jennifer on Instagram @itsjenniferlau and @fitsquad_training.
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