THE BEST BARBELL-ONLY WORKOUT [option A]

If you train at home or any where else that prov ides only a barbell

and a small amount of weight, you can make the most of it by

speeding or slowing y our reps and performing your exercises circuit-style.

HOW IT WORKS

The barbell was invented to carry balanced loads but works just as well out

of balance. The following exercises can be performed with one end wedged

between two walls while you lift the other end like a lever. You may find

that pressing the bar like a lever feels less stressful to your shoulders, plus it

activates your core to a greater degree.

DIRECTIONS

Perform the exercises as a circuit, completing one set of each in turn without

rest. If an exercise feels easy using the load you have av ailable, perform

your reps slower and with more control. (Or, if you have extra weight, load

it.) A nother option is to choke down on the bar. Gripping it lower will decrease

your mechanical advantage and make the exercise harder.

After the last exercise, rest two minutes and then repeat the entire circuit. Continue for 20 minutes. You can repeat the workout up to four times per week,

resting a day between sessions.

1 SPLIT SQUAT TO PRESS

REPS: 10–12 (EACH SIDE) REST: 0 SEC.

Wedge the end of the barbell into a corner of the room (to avoid damage to the walls, you may have to wrap a towel around it). Load the opposite end with a weight plate and grasp it toward the end. Get into a lunge position with your left leg in front, bent to where your

thigh is parallel to the floor and your right knee nearly touches the floor. Stand up explosively and press the bar straight up.

2 SINGLE-ARM ROW W/ PARTIAL LUNGE

REPS: 10–12 (EACH SIDE) REST: 0 SEC.

Hold the barbell behind the sleeve (where you load the weights) with your left hand. Get into a lunge position but not deep—keep both legs slightly extended so that the bar and plate don’t brush the floor. Draw your shoulder blade back and row the bar to your ribs.

3 BARBELL RUSSIAN TWIST

REPS: 10–12 (EACH SIDE) REST: 0 SEC.

Grasp the bar near the very end again—this time with both hands. Stand with feet shoulder width. Swing the bar to your left, pivoting your feet as needed, and then swing to your right.

4 LEVER FLOOR PRESS

REPS: 10–12 (EACH SIDE) REST: 120 SEC.

Lie on your back on the floor and grasp the end of the bar again behind the sleeve with your left hand. Hold it just above your shoulder and extend your right arm out to your side for support. Press the bar over your chest.