Below, I am happy to share a recent workout shared by Shawna K. It definitely makes me want to go shopping this weekend for a weighted stick.
I am very very excited about this.
Before this, I have been using a broomstick and a Body Bar.
Now, I am going to get a real weight stick.
Here are a few things that I am going to do when I get it.
Rick Kaselj
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Hey, My name is Shawna K. and I am happy to share a great complex workout with you here.
You need one barbell and this is an AMRAP (As Many Repetition As Possible) set. You are going to do 5 repetitions of each exercise and do as many rounds as possible in ten minutes.
#1 – High Pulls
High Pulls
Begin in an upright standing position with your feet shoulder-width apart. Slightly bend your knees and hinge from your hips to bend your upper body forward. Lower your hands and hold onto the bar with both hands, palms facing your body shoulder-width apart. Engage your core and straighten your back to stand upright as you pull from your elbows to raise the bar to shoulder height. Slowly lower the bar to the starting position and repeat the movement.
#2 – Front Squat
Front Squat
Begin in an upright standing position with your feet shoulder-width apart. Hold the bar in both hands with your palms facing your body, shoulder-width apart. Bend your elbows and flex your wrists to bring the bar to shoulder height, resting against your collarbone. Bend your knees and hinge your hips to lower your seat into a squat position. Do your best to keep your weight evenly distributed across your heels. Keep your core engaged as you push back up to an upright standing position. Repeat the movement.
#3 – Push Press
Push Press
Begin in an upright standing position with your feet shoulder-width apart and your knees slightly bent. Hold the bar at shoulder height with your hands shoulder-width apart and your palms facing outward. Engage your core and push the bar overhead. Slowly lower the bar to the starting positions and repeat the movement.
#4 – Romanian Deadlift
Romanian Deadlift
Begin in an upright standing position with your feet shoulder-width apart. Keep a slight bend in your knees and hinge from your hips to bend your upper body forward. Hold onto the bar with both hands shoulder-width apart and your palms facing inward. Engage your glutes and hamstrings and slowly raise to an upright standing position, keeping the bar as close to your body throughout the entire movement. Hinge from your hips to lower the bar to the starting position and repeat the movement.
#5 – Incline Spider Crawl Push-Ups
Incline Spider Crawl Push-Ups
Place the bar in a stable barbell rack. If you do not have a barbell rack, use a bench or other elevated surface. Place both hands on the bar, shoulder-width apart, and step back with both legs to move into an inclined, straight-arm plank position. Keep your head, shoulders, hips, and legs in alignment. Bend your arms to lower your body towards the bar. Bend one knee and pull it up to touch your elbow. Push your leg back straighten your arms to return to the straight-arm plank position. Repeat the movement, alternating legs.
Do this in AMRAP (As Many Repetition As Possible) styles and as many times as you can, for ten to twelve minutes.
If you love fun complex workouts like this, then click here to check out Challenge Complexes.