45 Minute Full Body Barbell Workout + AMRAP Cardio | Dumbbell Alternatives
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- Опубліковано 21 кві 2024
- Press play on this barbell routine that combines strength, cardio & abs circuits for a complete workout that will help you build muscle and burn fat fast.
I used a set of 20kg/45Lbs Barbell for the lower body circuit & 10kg/22lbs barbell for the Upper Body & Abs circuit but you may want to use something lighter or heavier depending on your fitness and strength level. (Dumbbell alternatives shown throughout the workout.
How it’s done: Complete 2 rounds of the Upper & Lower body circuits. 40 secs work/20 secs rest. Complete AMRAP of the cardio moves prescribed. Complete 2 rounds of the Abs Finisher 20 secs work/10 secs rest
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Circuit 1-Lower body
1️⃣Sumo Deadlift
2️⃣Stiff Leg Deadlift
3️⃣Pulse Front Squat
4️⃣Staggered Back Squat
5️⃣Reverse Lunge with Knee Drive
6️⃣Good Mornings
7️⃣Calf Raises
8️⃣Floor Glute Bridge
.
Circuit 2-Upper Body
1️⃣Floor Chest Press with Alt Leg Lower
2️⃣Underhand Bentover Row
3️⃣Bicep Curl
4️⃣Upright Row
5️⃣Split Stance Push Press
6️⃣Full Body Snatch
7️⃣Pullover
8️⃣Lying Tricep Ext
.
Circuit 3-AMRAP Cardio (5 minutes)
1️⃣Lateral Jump Over BB
2️⃣Squat to Jump Squat
3️⃣Sprawl Row
4️⃣Hang Clean & Press
.
Circuit 4- Abs (5 Minutes)
1️⃣BB Roll Outs
2️⃣BB Reverse Crunch & Extend
3️⃣BB Scissor Kicks
4️⃣Plank Ankle Tap
5️⃣Plank Core Rotation
Workout Complete 🔥Burn 359 Calories
**Total Calories burned will vary depending on your body composition, workout intensity and also fitness level.
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Disclosure: As an Amazon Associate, I earn from qualifying purchases. This means that I may earn a commission when you purchase products through the links on this site, at no additional cost to you.
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DISCLAIMER
This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your doctor before beginning this or any exercise program. By engaging in this exercise program, you agree that you do so at your own risk
Thank You For Following Along
Penny xo - Навчання та стиль
Dust off your barbell and let's build and burn!! Don't have a barbell? Don't worry! I show you all the dumbbell alternatives for every exercise. Let me know if you'll be giving this one a go!
Excited for a new workout, as always! If I'm using dumbbells, would that be equivalent to 2 - 20 kg dumbbells, one in each hand for a total of 40 kg altogether on the first circuit? Or is it a total of 20 kg altogether? I'm not sure I could hold 20 kg dumbbells the whole time, honestly, but that's probably the point of the barbell, which I've never used!
Nice variety of exercises, and like the modifications as all of us don’t necessarily own a barbell. 👍🏻
I truly appreciate how you show modifications. No one else really does.
So glad they help 🙌
Penny u changed my life . I easily get bored by looking at the same machines at the gym. I stumbled across your videos during Covid and I have never looked back. I even watch them at work just planning ahead my next gym session. ❤️
Awesome! Thank you! I love hearing that 🤗
Her workouts are better than those at the gym. And more convenient.
🏋️♀️ Penny ~ your workouts are second to NONE!! I love all your strength & cardio workouts!! I have my hubby doing your kettleball workouts as well!! 🤣 He loves them!! I saw your story on FB regarding perimenopause and brain fog!! It is a reality but I promise it gets better!!
Thank you!! Grateful to have you both here following along with me and thank you for the encouragement 🥰
the variety in your weekly workouts! I always look forward to what you are coming up with next!
Awww thanks Laura! Appreciate you being here and following along with me ☺️
Thank you, Penny, this was great! More barbell workouts, please!
Will do!! Glad you liked this one 🏋️♀️
Awesome way to start the workout week, Penny 💪🏻💪🏻🤩🤩 Wictor had the barbells and I had dumbbells 💪🏻 Great exercises with real chance of doing some heavy lifting 😅😅
The AMRAP was a killer, my God 🤪🤪
Thank you so much, Penny 🙏❤️ your creativity has no limits and we love it ❤️
Woohoo!! Great job guys! Proud of you for getting it done 💪🏋️♀️
Yeeeees Penny!! I’ve done all your barbell workouts and was really looking forward to one of these!
The cardio at the end is the cherry on top🍒
Definitely next on my list and as always thank you, thank you, thank you♥️
Hope you have a great workout 🏋️♀️
These workout have been life saving for me, they are so well constructed I love it 😻 I gained so much strength through them even lost few pounds of fat 💪🏽 I do them 3 times a week and it’s been game changing, fell in love with the process. Thanks for all the hard work Penny keep going you are saving lives ❤
Wow! Thank you so much for following along! I love hearing about your progress and results 🙌
Thank you Penny 🏋️♀️💪
BRILLIANT💪💥💪💥💪💥 thanks so.much for the dumbbell alternatives ,love the AMRAP cardio section too, HUGE thank you Penny 💐🤷
Glad you liked it Deborah 💪😅💪
More,more❤Thank’s Penny!
So glad you enjoyed it 🥰
🏋️Love a good barbell workout I have all of yours saved on a playlist
Thank you...will be doing this for 30 days❤
Penny you are bar none #1😊 workout vibes 🎶🎵🎶... That was tough 🔥🔥🔥💪🏽💪🏽
but soooooo much fun - I didn't even notice 😊. I truly can not say THANK YOU enough 🐕❣🐕
Wonderful! That makes me so happy to hear 🙏🙏
I will follow as always with me dumbells 😍💪💪❤
Hope you have a great workout 💪
❤ it Penny! I so needed this workout this morning 💪🏽🏋🏽♀️
Awesome Maggie. Glad I could help start your day off right 😅
Great class! More please - maybe more 60 minute classes?
Thank you!
Thank you for the feedback 😅
Wow Penny! I loved this workout!!! I really liked the arrangement and all the exercises! Thank you so much!
Is it appropriate if i say i love you😢🥺❤️❤️❤️❤️...I started my gym journey on Feb and i always struggle with what to do😢, till i found you❤🙏..I thank you and keep them coming😊
Live for these videos and more barbell! Thanks! ❤❤❤🏋️♂️
Awesome!!! Will do 🏋️♀️
Penny, you are a fantastic instructor!! Thank you so much for all of the challenging workouts and the opportunity to grow ourselves to be a better version of ourself everyday! Have a blessed day!😊🙏🏼💪🏼
Thank you so much Patty! I appreciate the lovely message ❤️
I'm always in the look out for a new barbell workout, loved that thank you!
🏋🏽♀As always! Great workout , Penny ! Thank you so much
Appreciate that so much 🏋️♀️
Awesome barbell workout. I loved it. Very demanding, just great! More please! 🏋️♂️🏋️
LOVE getting the barbell out! You are so appreciated! Thank you for your content!!!!
Great workout! Loved the AMRAP. This was a lot of fun and lots of variety. Kept me wanting to do more. Thanks again! 😊
Absolutely love this one. I like the split into lower and upper body. I can do just part of it if I'm short of time/want to focus on one body part. ❤
Yes!!! So glad you like it 🏋️♀️
Another fun workout!! ❤Thank you Penny!!
Glad you liked it!!
That was killer Penny!! 🥵 And I did the whole workout with dumbbells and subbed in sliders during the rolling bb ab move! Loved this challenge! 💪🏻
Love that!! So glad the dumbbell alternatives helped and great option with the sliders 🙌
Absolutely enjoyed this! I go back to you told barbell videos often. Happy to have a new one to add to my rotation!!
Full Body Barbell Workout ⭐⭐⭐⭐⭐Thank you Dear Penny!!!
You're so welcome!
Fenomenalno , radicu kasnije nemam ovde opremu ❤❤
Hope you have a great workout 🏋️♀️
Done 😅 please put more barbell workouts on UA-cam channel
I was just chuckling at you disturbing the houseplant to your left during the warmup when I decapitated a flower right behind me in a vase 😂
PS I’m starting to like these sorts of workouts compared to the heavy sets where you rest for a few minutes between sets.
I know each workout has its merits, but I prefer being busy the whole time!
That was awesome!! woohooo!🥰😃💪
So glad you enjoyed it!!
This is my sort of workout. Amazing❤
Was great did it with dumbbells 🏋️🏋️❤️❤️
Excellent!!
Thanks penny ❤
Thank you for listening to my request Penny ❤. This one is really on fire, need to switch to modification in some postures. Looking forward to more barbell workout from you🏋🏻♀️🏋🏻♀️🏋🏻♀️.
Penny this was over the top 🏋️♀️🏋️♀️ Absolutely loved this and would really love more of this type of workouts 💪🫶
Yay!! Thank you so much for letting me know 😅
Excellent 💪🏼
Amazing barbell workout🔥💪🏾 thank you‼️
You're so welcome!
🏋🏻♂️loved it. You made me be stronger every time 🦾
Done 🔥 fire 🔥 thanks coach I like this type of workout 🏋️♀️…thanks 😊❤
Soooo exciting! Can't wait! I've just started your barbell playlist and I'm loving it.
Yay! Thank you! Hope you enjoy this one too!
Love it !!! 🎉more barbell
Great! I loved! Thanks Penny! 😘🇧🇷
Un 10 está clase ,super completa ..❤
Love this variety barbell workout🙂 to challenge different stregnth that i have....hope to see more of these and also if you could do some sandbag workout💗 thanks...i love home workouts
This was awesome. I appreciate the dumbbell alternatives too.
Glad you liked it! And glad they helped 💪
❤️wow this was Great
I like barbell, thx!!!
You’re welcome ☺️
Thank you for training 🔥🔥🔥
💜💜💜
It was very hot 🔥🔥🔥
🏋️♀️great, thank you
Sem duvidas o melhor canal de exercícios!!! Obrigado pelo seu trabalho incrível.
THANK YOU!!! That means a lot 🤗
🏋🏋🏋🏋🏋excellent Penny. Thanks alot 👏👏🙏
Glad you liked it! Thank you for following along 🏋️♀️
Nice workout
Thank you!
Penny I love you workout 😅
Bravo bravo bravoooo 👋👋👋🔥🔥💙💙
Thank you ☺️
Love barbell workouts. Struggled with changing weights in time though (pausing the video on my sky box makes it go weird) should ve set my tri bar up. 🏋♀️
Did you have to change inside of the circuits? I stayed with the same weight in the lower, went down in weight and then stayed with that through the remaining circuits.
No. Didn't have enough time between lower and upper circuit. In the past I've used my straight bar for lower and my tri bar for upper with them both loaded and ready to go.
Great 😉🏋♀
What a powerful workout! I need more plates for lower half so I subbed DBs. I didn’t even try to keep up with your cardio pace!😅
🏋️♀️
Hope you still had a great workout 🏋️♀️
@@garagefitnessgirl always
Thank u ammmmmmazin workout 💪🏻💪🏻🫶🏻🫶🏻👍🏼👍🏼👍🏼👍🏼👍🏼
Glad you liked it!! Thank you for letting me know 😅
My first straight barbell workout and it’s a love hate relationship for now 😂… it was good though
Wow🏋♀️
👍👍👍
This is an amazing WOD. Thank you....
So glad you liked it!
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💪🏼🏋🏻♀️🎉
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🏋️♀️🏋️♀️🏋️♀️🏋️♀️
Love that you made it all the way through to the end with me 🏋️♀️
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🏋️♂️🏋️♂️🏋️♂️🏋️♂️🏋️♂️
👍👍🏋🏻♀️🏋🏻♀️🔥🔥❤️✌️
Hope you had a great workout 🏋️♀️
💯💯💯💯💯☘️🌱☘️🌱🌻🌻🌻🌻🌻
👌👌💪😵💫😂
Thank you ☺️
Do u need a professional youtube thumbnail designer?
Eu vou fazer esse agora, uso a barra só pra stiff, e agora vou usar para o corpo todo adorei!
Excellent! Hope you have a great workout 🏋️♀️
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