Eschew gym equipment: A barbell and this five-exercise routine are all you need for torching fat and enhancing muscle power.
MiraFit has introduced a new barbell training routine that targets major muscle groups and improves both strength and cardiovascular fitness in a short amount of time. The workout, known as "Barbell Complex," requires only one piece of equipment, making it an ideal choice for those with limited gym facilities.
The Barbell Complex workout consists of five movements, each followed by 30-45 seconds of rest. The aim is to complete three to four rounds of the workout, depending on available time. Here's a breakdown of each movement:
- Squat to Press: Start with a weight appropriate for each exercise on the barbell. Lower into a squat position, then stand up and press the weight above your head. Aim for 10-12 reps.
- Bent-Over Row: Bend at the waist and grab the barbell with a shoulder-width grip. Pull the weight to your chest, keeping your back straight. Aim for 10-12 reps.
- Reverse Lunges: Step back with one leg, lowering your knee towards the floor while keeping the other leg straight. Push back up and repeat on the other side. Aim for 8-10 reps each side.
- Romanian Deadlifts: Bend at the waist and hold the barbell in front of your thighs. Keeping your back straight, lower the weight towards your legs, then stand up straight. Aim for 10-12 reps.
- Push Press: Lower the weight to your shoulders, then push it above your head using a slight dip of your knees. Aim for 8-10 reps.
After completing all five movements, there should be a three-minute rest before starting again. This high-intensity workout spikes heart rate and burns many calories, making it an effective combination of strength and cardio training.
It's important to note that the Barbell Complex workout taxes multiple muscle groups simultaneously due to the use of big compound movements such as squats, rows, and thrusters. If a barbell is not available, the workout can be substituted with a pair of dumbbells or two kettlebells. However, the workout does not include crunches, so abdominal exercises may need to be added separately.
In conclusion, MiraFit's Barbell Complex workout is an efficient way to improve strength and cardiovascular fitness. Its high-intensity nature makes it a great choice for those short on time but still looking to get a effective workout in.
