Full-body workouts can be a double-edged sword without the correct approach
Poor exercise selection and programming can leave you with a watered-down workout, but the right approach will challenge you and leave you with a feeling of accomplishment once you’ve finished.
To achieve these results and make your workout really count, try this awesome lower body, back and shoulders workout.
What you’ll need: A barbell securely placed in a corner (DIY landmine) or an actual landmine if your gym has one. It is amazing how many challenging variations this inexpensive piece of equipment can offer to high-value movements. It is definitely a functional piece of training kit!
How to do it: Start with no added plates on the bar as the bar itself is heavy and you need to master the movements first. Perform each of these for 4 sets of 12-15. Finish each exercise before the next.
- Front squat with thruster: Grab the end of bar with both hands. Squat as low as you can and on the way up, thrust your arms upwards into an overhead press.
- Stiff-legged deadlift: Hold the bar comfortably with both hands, with the bar running between your legs. Keep a slight bend in your knees. Perform a stiff-legged deadlift by hinging at the hips to lower the bar. Engage your glutes to extend your hips to bring the bar back up. Keep your head and neck in a neutral position throughout.
- Shoulder press: Grab the end of the bar with one hand and lean forward slightly. Press it upwards in a shoulder press movement. Repeat for the required reps before swapping arms.
- Back rows: Hold the bar comfortably with both hands, with the bar running between your legs. Keep a slight bend in your knees. Hinge at the hips to bend over. With arms extended below you, row the bar upwards. Squeeze your back at the peak of each movement.
- Lunge with trunk twist: Grab the bar with the hand opposite to your forward leg. Take a step back with the other leg and descend into a deep lunge. As you do so, press downwards with the bar into a slight twist. Come back up and repeat for the required reps on one side before switching.
By Isilda Da Costa
Author: Tanja Schmitz
Co-Publisher at Maverick Media and until recently, Fitness Magazine editor. Tanja now manages multiple digital platforms, consults and create exciting campaigns and opportunities in the fitness industry. You’ll find her behind her computer or on her bike, dreaming up new ways to improve or create content for you.