Full Body Barbell Workout

Full Body Barbell Workout

by | Aug 31, 2013 | Athletic, Free Workouts, General Conditioning

Full Body Barbell Workout

 

The theme for this weeks workout is the barbell.  The barbell is the long bar where you can stack weight on the side.  A traditional weighted barbell is 45 lbs while others may be lighter or heavier.  The advantages of using a barbell for certain exercises are that you can stack the weight on and lift very heavy loads.  There is also more stability when using two arms compared to one so more weight can be pushed or pulled.  What people have to watch out for is overloading a barbell and forfeiting good technique.  This can lead to injuries and poor posture.

There are many types of workouts you can do with a barbell.  The way this workout is set up is a circuit style.  Keeping the heart rate up while also getting a good general conditioning strength and conditioning workout.

 

The Workout:

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  • 30-60 second rest in between exercises
  • Weight can stay the same for a conditioning workout.  Use less rest for this style.
  • Change the weight for each exercise for more of a strength workout.  Use longer rest in between exercises.
  • Go through each exercise in the list once and then repeat.  2 times for beginners, 3x for advanced, 4x for the brave
  • Whole workout can be done on the spot.  No walking around the gym.
  • This is a general barbell conditioning workout
    .  I recommend an individualized workout for your specific needs contact “Vaughan’s Fitness” here for more info.

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Cardio Warmup

[list type=”4″]

  • 5 Minute Cardio Warmup
  • 10 Minutes Injury Prevention drills/dynamic stretches

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Main Exercises

[list type=”4″]

  • Standing Over Head Press (10 reps) – try not to arch your lower back.  Stabilize with the hips.

, Full Body Barbell Workout

  • BB Front Squats (10 reps)

, Full Body Barbell Workout

  • Underhand Bent Over Rows – Row to beneath your belly button,  Perform a correct hip hinge.  Explanation found here.

, Full Body Barbell Workout

  • Barbell Curls (10 reps) – Shoulders kept back, body still.

, Full Body Barbell Workout

  • Barbell on your back, on the spot high knee marches (10 each leg).  A good stability exercise for your hips.  Place the bb on your back and march on the spot very slowly.  Concentrate on keeping your base leg straight and not bent at the knee.

 

[/list]

 

There you have it.  An awesome barbell full body power blast!  If you have any questions on how to perform these exercises drop a line in the comment section below.  For a program tailored to your needs, contact me here.  We have Langleys best personal trainers to help you out for free.

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A welcoming, professionally developed and evidently knowledgeable environment was the initial impression I observed... from Vaughan’s Fitness. One year later, I can confidently state that anyone’s goals are achievable with the dedication and support offered at Vaughan’s Fitness. In fact, you’ll enjoy surpassing them. Previously I struggle with appropriate workouts, nutritional guidance, and minor injuries. Initially I debated the decision of inquiring into personal trainers but grateful I chose to. Over the last year, Jarid has been genuinely accommodating to my chaotic schedule. Allowing me the opportunity of working parallel with several trainers who are immensely supportive. They are as interested in your wellbeing and goals as they are fun, motivating and personable.read more
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If you’re like me you have been humming and hawing about doing this for a long time. You are looking at websites,... getting all ready to go for it only to say to yourself “maybe later”. I have done the big gym thing before and it’s not my cup of tea, main reasons being that I can never decide what equipment I should use or exercises to do, what areas I need to focus on and most importantly how to perform every exercise properly as to not injure myself. I’m one that needs to just show up to the gym, be told what exercises I am doing and be guided through those exercises in a manner that I won’t injure myself, but also with the intent to achieve the greatest result. I have now been a member at Vaughan’s for over a year and can’t say enough about it. First off this testimonial is something I have wanted to do for a long time. I work out three times per week and have worked with the same two trainers the entire time, Alyssa and Jazmin. I have also on occasion had the fortune of working with some of the other trainers, while mine were on holidays. Marissa, Allyshia, Julianne and Tyler have all been fabulous and a pleasure to work with. This gym is nothing like the ‘big box chain style gyms’. There is no need to feel intimidated and there is every age and body type working out here. If however, you are looking for yoga or spin classes this is not the gym for you. You get to know everyone from the trainers along with many of the other members. It is without a doubt something I look forward to doing each and every time and that’s something I never thought I would hear myself say as I have always hated the gymJarid Vaughn has created an incredible environment here and joining his gym is one of the best things I have ever done. I turned 50 when I first joined and I while I eat fairly well, I was a bit heavier than I wanted to be, had aches and pains here and there and just generally wanted to feel healthier and feel better about myself. I have achieved all that and then some. I never have to weigh myself because I can see the changes. I can easily say that I am in the best physical shape of my life and while I may still have the odd ache and pain (I am over 50 after all), so many of the other issues I was having for years have all disappeared. My wife has now joined Vaugn’s one day per week and she too is really enjoying it. If you are hesitating on whether or not to join, I hope I have at least convinced you to contact Jarid and set up a consultation. Then you can stop doing your endless research on the internet and making excuses. Rob Koremanread more
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