Busy Gym? This 20-Minute Barbell Workout Is The Perfect Low Kit Muscle-Builder

·2-min read

Even the most well-thought-out calorie-burning, muscle-pumping circuits and workouts quickly fall apart in the face of a busy gym. The barbell challenge below requires just one piece of kit and a quiet corner in which to grind out the reps.

You'll be building strength in your back, legs, shoulders and arms while searing through calories, helping you to get into that all-important, fat-burning calorie deficit. It’s the perfect antidote to a packed gym.

You’re going to be working in a ladder format, beginning with three reps of each movement and adding an additional three reps each round (ie. three of each, then six of each, then nine of each etc.)

With a 20-minute timer running, your challenge is to see how far up the ladder you can make it, resting only as necessary to keep your form in check.

1. POWER CLEAN x 3, 6, 9 etc…

Squat down and grasp a barbell, hands slightly wider than your shoulders. Tightly lock your arms and back (A). Explode up, extending your knees and hips to power the bar to your shoulders. Flip your wrists to land it above your chest with a bend in your knees (B). Stand up straight.

2. FRONT SQUAT x 3, 6, 9 etc…

With your barbell still resting across 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.

3. PUSH PRESS x 3, 6, 9 etc…

After your squat, 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, ready for your final squat.

4. BURPEE OVER BAR x 3, 6, 9 etc…

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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