This Full-Body Barbell Blast is the Perfect Calorie-Crushing Workout

·2-min read
Photo credit: DragonImages - Getty Images
Photo credit: DragonImages - Getty Images

After a thorough warm-up, load a barbell up to a weight that you could press overhead no more than ten times and work your way through eight rounds of the following moves, as quickly as possible.

Rest only as necessary to maintain good form, but for full effect, once you start a round try not to put the bar down.

1) FRONT SQUAT x 6

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) HANG POWER CLEAN x 6

After your final squat lower the bar to your hips, and hinge at the hips to lower it to knee height (A). Extend your knees, then your hips and pull the bar up. Rotate your wrists to land it on your shoulders (B) . Lower under control and repeat

3) BENT-OVER ROW x 6

After six cleans, keep your grip and hinge at the hips to lower the bar to knee height (A). Maintaining a flat back, row the barbell towards your naval (B). Squeeze at the top before lowering and repeating.

4) DEADLIFT x 6

Still holding the bar (A) – if your forearms will let you – bend at your hips and knees and tap the bar to the floor (B). With a straight back and braced core, pull your torso up and thrust your hips forward to stand up, keeping the bar as close to your body as possible. Reverse and repeat. Reps completed, start the circuit from the top

5) BURPEE OVER BAR x 6

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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