Offering fat-burning and muscletoning benefits, body bars are great fitness tools for any workout
FRONT SQUAT
Benefits: A great lower-body move for developing muscular endurance and stronger legs – especially the quads Muscles worked: Abs, shoulders, arms, core, thighs, hamstrings and bottom
• Stand with your feet hip-distance apart. Hold the barbell in a front rack position, with elbows high and your shoulders acting as a shelf for the bar.
• Lower into a deep squat for three counts (A).
• Return to standing after you reach your full depth by pushing through your heels and then squeezing your glutes at the top (B).
Whether you’re new to the weight room or you’re a pro on the squat rack, you don’t always have to load the bar up with plates just to get an efficient workout. This routine utilises an unloaded bar, allowing you to move seamlessly from one exercise to the next without having to fuss with plates, for a full-body HIIT that’s both fun and effective.
HOW TO DO THIS BODY BAR WORKOUT: Before starting this workout, first complete a thorough warm-up to prepare your body for the moves ahead. Then, work through the rep ranges according to your ability. womensfitness.co.uk
HIGH PULL
Benefits: A great upper-body move that will work your shoulders and triceps as well as your upper back Muscles worked: Shoulders, arms, upper back and core
• Stand with heels hip-distance apart and hold the bar close to your body (A).
• Without swinging your body, bend your arms and drive your elbows up high towards the ceiling to pull the barbell up to just below your chin (B).
• Return to the starting position and repeat.
