Looking for a total body workout to do this weekend?
Give this one a try! Remember to check with a doctor before starting a new fitness regimen, honor your body and injuries, and warmup and cool down properly!
Bench & Bar Full Body Workout
Time: 1 hour
What You Need: A bench or step (although all bench moves can be modified on the floor), and a body bar (all body bar moves can be modified with dumbbells)
Any questions on these moves, just lemme know 🙂
Need some new jams?
Try this playlist:
I’m loving song #2 lately!
Questions of the Day: Do you have any time for fitness this weekend, considering it’s the weekend before Christmas? Do you prefer working out with a body bar or dumbbells? Do you have any new songs you can recommend for me?
Have a great weekend!
I’m thinking “I like big butts and I do not lie” is inappropriate, but I’ve always wanted to hear it in a Group Ex class. HA! Trying to work out as much as possible to sweat out these germs!
hahah maybe for a playlist for the New Year! Hope you and your family are feeling better 🙂
I feel like I need more guidance on how many sets to do or how long to do each move…I guess I could just make it up myself, but I want to make sure it’s an hour-long workout haha. Also, can you explain the internal and external shoulder rotation?
For the initial step stuff:
Do 8 basic rights, 8 basic lefts, then 4 of each, 2 of each, alternating, then minimum of 8 on each side of everything else. 30 seconds of rope!
Squats: 16 squat + lifts, 8 regulars, 8 pulses, 10 squat jumps
30 seconds of climbers
For the biceps – do 8 with the hamstring extension, then 16 more without
Tricep Dips – 3 sets of 8
Next set of bench cardio – go by how you feel
Abs: For each: 8 alternating, 8 R, 8 L, 8 alternating
Internal / External Rotation: 2 sets of 8 on each side. Hold bar vertically in front of you, elbow at waist, open arm out and in keeping elbow at waist.
Next cardio – 30 seconds of each
Go for 3 sets of 8 on the next tricep & chest stuff
Final legs & abs we did in class Thursday. 3 sets of 8 is always a good general rule of thumb! But hold the side planks for at least 10 seconds 🙂