This workout requires a matt for the floor work and a barbell with an adjustable weight (or two barbells, one each for the upper and lower body workout) and a step or bench to lie on. It’s an interval circuit. So set your timer for 9 x 60 second rounds.
If you’re in the gym, warm up for ten minutes on the rower or cross trainer (these machines are the only ones that warm up the whole body).
Load up the bar for your Squats first
LOWER: 60 seconds barbell squats
UPPER: 60 seconds barbell bicep curls
LOWER: 60 seconds barbell dead lift
UPPER: 60 seconds upright row
CORE: 60 seconds full sit ups
LOWER: 60 seconds alternating lunges with barbell
UPPER: 60 seconds chest press
CORE: 60 seconds plank
Take a 90 second break and repeat two more times
Don’t forget to cool down and stretch
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