Ladies? Gentlemen? For today’s workout, we’re taking it to the bar. Ladies, you’ll want to stick to about 15 to 40 pound weighted bars, gentlemen, you may choose to add more weight for added challenge. Saunter up to the weighted bar rack in your weight room and pick one out that suits you. Or add plates to a regular bar in the amount that you would like. Next step? Perform these exercises with the bar for a great all over workout – arms, legs, & core are included.
Squat w/ Overhead Press: Perform a regular squat, sinking your weight into your heels while holding the bar with your palms facing away from you at chest level. When you stand up, use the power from both your legs and your arms to push the bar directly overhead, extending your elbows up to the top. When you lower the bar, lower immediately into your next squat.
Biceps Curl and Halfway Concentrated Biceps: Start with a split stance, weight eventually distributed between both legs & the bar low, palms facing away from you. Contract your biceps to raise the bar up towards your shoulders, hinging from your elbows. Once your palms are facing towards you, release and lower the bar back down. To complete halfway concentrated bicep curls, only lift the bar until your arm reaches a 90 degree angle, then lower back down to the start.
Sumo Squat with Toe Balance: Turn your toes out at a diagonal so that when you lower down into the squat, your knees do not go past your toes. Holding the bar up behind you on the top part of your back, sink down into the sumo squat and hold the squat in order to come up onto your toes. Then, as your drive your heels down towards the ground, come up out of the squat.
Plank over the Bar: To challenge your balance with the plank, complete the plank with your hands on the bar. Keep your body in a straight line and hold the plank over the bar for as long as you can until you start to lose good form.
Lunge with Front Raise: Step one foot out in front of the other, holding the bar with your palms facing towards you. As you lower into the squat, drop the bar down in front of your knee. When you come up out of the lunge, use your shoulders and arms to raise the bar up to chest level while keeping your elbows extended. Alternate legs each time you step out into the lunge.
Complete these exercises to exhaustion: meaning do as many as you can until you can’t do any more for each set. You’ll feel stronger and more toned in your quads, calves, glutes, shoulders, biceps, abdomen, and upper back by completing these exercises. So pick your bar today… And work it out.