Body Bar Workout #1

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Shoulder press
Lateral raises

Forward raises
Upright rows

Elbows out and down quickly
Then, slow out (2 counts.), forward (2 counts.), drop for 4 counts.

Biceps, balance on one leg, one arm at a time
Triceps (sit with palms up, rest bar on palms, bend and extend forearms)

Chest press
Supine with bar over chest, drop it back (knees are bent and calves parallel to the floor), try extending legs

Step ups, changing on each 4 count
One-legged squat from the top of the step

One foot on step, other on the floor, step up 3X then big squat down, change feet.
Right foot at right edge of step, other foot up 3X then over, change

Forward raise (1-4), deep squat resting bar on thighs (5-8), left arm up, right arm up (9-12), roll up (13-16)
Dead lifts

Plie squats holding the bar
hip extensions using the bar for balance

Adductors
Abductors

Row the boat

Core:  Step on an incline and do crunches.  Step on a decline and do hip raises.