THE BEST BARBELL-ONLY WORKOUT [option B]

Call this one the “No Excuses Workout” because we have yet to hear a compelling reason why someone can’t succeed with it. First of all, it takes only six minutes to complete. Second, it requires just a barbell and a pair of plates. Load the bar once and you’re ready to go. Think you can handle that?

HOW IT WORKS

The workout is a barbell complex—a series of exercises that flow. The finish

position of the hang clean sets you up perfectly for the front squat, which then

allows you to move right into the overhead press, and soon. Choose one weight, which will be determined by the exercise you can lift the least amount on (in this case, the

overhead lunge), and go for it. The pace will be so intense that you’ll be grateful the workout is over in six minutes. Fortunately, your metabolism will remain

accelerated for 48 hours afterward.

DIRECTIONS

            Perform the exercises as a circuit, completing one set of each in turn without rest.                            Complete three reps for each move. Time your circuit. A fter the last

exercise, check your timer and rest as long as it took you to perform the

circuit. Repeat for three total circuits.

Choose a load you could use for 10 reps on a normal overhead press, and keep that same weight for all the exercises.

1 ROMANIAN DEADLIFT

REPS: 3 REST: 0 SEC.

Hold the bar at shoulder width and stand with feet hip width. Bend your hips back as far as you can. Allow your knees to bend as needed while you lower the bar along your shins until you feel a stretch in your hamstrings. Keep your lower back arched throughout. Squeeze your glutes as you come back up.

2 HANG CLEAN

REPS: 3 REST: 0 SEC.

With the bar in front of your thighs, bend your hips and knees so that the bar lowers to just above your knees. Now explosively extend your hips as if jumping while at the same time shrugging your shoulders and pulling the bar straight up in front of your torso. As the bar reaches chest level, bend your elbows so that your palms face the ceiling and catch the bar at shoulder level. Bend your hips and knees as you catch the bar to absorb the impact.

3 FRONT SQUAT

REPS: 3 REST: 0 SEC.

From the catch position of the hang clean, squat as low as you can without losing the arch in your lower back.

4 OVERHEAD PRESS

REPS: 3 REST: 0 SEC.

From standing, press the bar overhead, pushing your head forward and shrugging your traps as the bar passes your face.

5 OVERHEAD LUNGE

REPS: 3 (EACH SIDE) REST: SEE DIRECTIONS

Hold the bar overhead and step forward with your left leg. Lower yourself until your left thigh is parallel to the floor and your rear knee nearly touches the floor.