With summer quickly fading into the rear-view mirror and outdoor workouts coming to an unceremonious end, you may find your gym becoming ever busier, rendering multi-kit supersets and circuits out of the question for the foreseeable future.
Despite only requiring just one piece of kit and a quiet corner, this 10-round barbell workout packs a serious full-body punch, targeting your shoulders, back and quads with a protocol that delivers a hefty dose of calorie-sapping conditioning to boot.
Warm-up and start a running clock, from zero and every two minutes thereafter perform one round of the exercises and reps below. Complete 10 total rounds, ending at the 20-minute mark; making this workout not just brutally effective but time-efficient, too.
1. PUSH PRESS x 5
Clean a barbell and rest it across your shoulders, take a breath and brace your core. (A) Dip at the knees and use your legs to help (B) press your barbell overhead. Lower under control to your shoulders and repeat.
2. BENT OVER ROW x 10
Presses despatched, lower your barbell to your waist and hinge at the hips until your chest is parallel to the floor, barbell hanging at your shins (A). Maintaining a flat back, row the bar towards your torso (B), squeeze your shoulder blades together and lower under control to the start before repeating. Control the bar and avoid moving your torso but keep the pulls explosive.
3. FRONT SQUAT x 15
After your final row, clean the bar back onto your chest, take a deep breath. Lift your elbows high to secure the bar (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.
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