With more of us venturing into gyms and health clubs for our first workout post-lockdown, it is impossible not to notice how things have changed: less equipment, fewer people training at any time and marked-out areas to exercise in.
One thing remains the same, however: you have no excuse to not go all-out. You simply need to be able to do it without having to horde kit or run around to different spots in the gym, is all.
This descending rep ladder requires only a single barbell and enough space to burpee in. Do 10 reps of the three exercises, then nine, then eight, all the way to one, with as little rest as your lungs can manage. Form is the priority, but go as fast as possible. For your next workout, reduce your rest times to beat your PB.
1) Front Squat 10-1 Reps
With your feet at shoulder width, hold a barbell across your chest. Then, lift your elbows high to secure the bar on your shoulders (A). Maintain an upright torso and push your hips back, bending your knees until your thighs pass parallel to the floor (B). Stand back up to the start position. Don’t fly out too hard – you’ve got a way to go…
2) Romanian Deadlift 10-1 Reps
Start with the barbell at hip height, feet at shoulder width and glutes tensed (A). With a slight bend in the knees, push your hips back and slowly lower the bar towards the ground (B), pinching your shoulders back and maintaining a neutral spine. When you feel a stretch in your hamstrings, pause and lift to the starting position.
3) Burpee Over Bar 10-1 Reps
Place the barbell down, but don’t slow down just yet. Step back and hit the deck, lowering your body until your chest touches the floor (A). Stand back up and jump powerfully over the bar (B) – to really put air between your feet and the bar, drive through your hips when you take off. That’s one rep. Then, drop to the floor and go again.
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