Throughout this Body Bar workout you’ll keep the same grip and hold onto the bar until the entire circuit is complete. Then rest 60 seconds and repeat each move for 10 reps. Before you’re out the door, you’ll have cranked out 200 fat-blazing reps.
Pushup on Pads Works: Chest, triceps, Core
Place two pads or yoga blocks on the floor about three feet apart.
Hold a 20-pound body bar with your palms facing in, shoulder- width apart.
Lower the bar onto the pads and squat thrust into a pushup position.
Perform 20 pushups and squat thrust back to standing position.
Hang Pull Works: shoulders, upper Back, Core, Legs
Stand with your feet inside shoulder width holding a body bar in front of your thighs, hands hip width.
With knees slightly bent, bend your torso and lower the bar to just below your knees, keeping your back flat.
Return to standing and lift bar to your upper chest, driving your elbows outward and rising up onto the balls of your feet. Do 20 reps.
Rear Lunge and Press Works: Shoulders, Glutes, Quads, Hamstrings
Hold the bar at your sternum, with your palms facing the ceiling.
Lower into a rear lunge with your right leg and simultaneously push the bar overhead, extending your arms completely.
Return to the standing position and then repeat the move with your left leg. Perform 10 lunges on each leg for a total of 20 reps.
Overhead Squat Works: Shoulder Stability, Thighs
Extend the bar overhead and place your feet hip width.
Slowly descend into a squat, keeping your arms extended overhead, lowering until your thighs are at least parallel to the floor. Perform 20 squats.
Lower the bar behind your head on the last rep, resting it on your traps and upper back, to prep for the next move.
Good MornIng Works: Core, Lower Back, Hamstrings
Keeping your knees slightly bent, bend forward until your back is parallel to the floor.
Be sure to keep your head, neck, and back in alignment.
Push through your heels and slowly return to slightly short of standing fully erect.
Perform 20 slow reps and return the bar to in front of your body, arms extended downward, to prep for the next move.
One-leg Deadlift Works: Glutes, Hamstrings
Stand on your left leg with your right leg slightly behind your left heel, core completely engaged.
Without locking out your left knee, lower the bar to mid-shin, keeping it close to your body throughout the descent.
Simultaneously lift your right leg behind you, keeping it as straight as possible.
Pushing off of your left heel, return to standing.
Pushup on Pads
Hang Pull
Rear Lunge and Press
Good MornIng
One-leg Deadlift
