Body Bar Workout #2

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Step ups (up, down 3X and change)

Forward raises

Face end of Step.  On one foot (one-legged squat) drop bar (1-4), come all the way up arms reaching up (5-8), big squat down (9-12), pick up bar and come back up (13-16)

Overhead presses

Face end of Step.  Squat/thrust (1-4), legs wide (5-6), push up (7-10), hop legs together (11-12), in (13-14), and up (15-16).  Then, do 2X Arnold Arms type exercise (forearm curl, shoulder press, lower and curl down

Lateral raises

One-legged squat from top of Step

Triceps

Biceps balancing on one foot

Right foot on right edge of Step, left foot crossed behind right, cue up, down and back 3X and up and over to the other edge

One foot on step, support upper body, bar out in front, initiate move with shoulder blade (row)

Legs wide, one foot on Step, cue up/down 3X, big squat and other foot up

Deltoids, singles, then up, forward, drop for 2 counts

Face end of Step.  Squat (1-2), leg back (3-4), other leg back (5-6), leg in (7-8), lift and come up (9-12), overhead shoulder press and down (13-16)

Triceps dips with bar resting on hips.  Then, bar behind back and presses.

Abs:  on Step, bar up over chest, bring bar back and up

Step on an incline, reverse curl

Step on a decline, reverse curl

Step on a decline, crunches and bicycles

Paddle the boat.

Legs stacked, bar on legs, bottom arm extended, other arm supporting head, use extended arm to crunch up

Legs stacked, abductor raises

Adductor raises