Need something simple that works well? This barbell complex consists of five barbell exercises performed back-to-back without rest, making it an ideal training method to build muscle, burn fat, get fit and boost your metabolism with just one piece of kit! What's even better is that it takes less than 30 minutes to do.
Here's what you need to know: a barbell complex means you won't put your bar down at all until you've completed all of the exercises on the list. After warming up your body thoroughly, perform the below moves in order, completing all five reps for one set before moving to the next without putting the barbell down. When you've completed all five exercises, rest for two minutes and then start again from the top. You're aiming to complete five rounds in total. Choose light-to-moderate weights that you'd find challenging for high-repetition, full-body moves. Ready to go?
1. BARBELL SQUAT
This is a great lower-body move for developing muscular endurance, plus stronger legs and glutes.
⢠Stand with your feet hip-distance apart and a barbell on the rack at just below shoulder height. Squat under the bar to transition the barbell onto your shoulders (A). If you are not using a squat rack, clean and press (see move 5) the barbell onto your shoulders.
⢠Support the barbell in your hands either side of your shoulders, keeping elbows down and chest high.
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