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Get lean in less time with this 20-minute barbell workout

Lack of time, space or kit should never be a reasonable excuse to miss a workout. Even if you only have five minutes to spare and the clothes you are standing in, you can do back-to-back press-ups, squats, and burpees to work up a sweat. (Well, it's helpful to have a replacement shirt to change.) But when you're in the gym and the time is up against you, do not despair – grab a barbell and do this six-step round by one step to get closer to your body composition goal. All exercises are compound lifts to hit all major muscle groups to initiate a fat burning and muscle building action and are commanded to move easily between them. The weight on the bar should be so high that you can do all the repetitions of the movement you find hardest. Do not worry if this slows down for other moves: At the end of your final round you will feel the effects!

How to Complete the Workout

Perform the six dumbbell exercises in the correct order by repeating the exercises in detail. Do not rest until you have completed all the repetitions of the sixth and final movement of the racetrack. Then rest for three minutes and repeat the cycle. Perform three or four shifts in total.


Reps 10 Rest 0sec

Stand with shoulders wide and hold the bar with your hands out of your legs Lift the bar by lifting Push down through your heels and move your hips forward, keeping a flat back. Lower under control.

2 Romanian deadlift

Reps 10 Rest 0sec

Bend your knees slightly from the top of the deadlift, and then bend them from the hips forward to the bar. If you Feeling good in your thigh muscles, return the movement to the beginning by pushing your hips forward.

3 curved row

Reps 10 Rest 0sec

Move your hands slightly wider than shoulder width, then lean forward and fold at the hips. Keep your chest up. Rest your elbows, row the pole towards your torso, then lower it back to the beginning.

4 front club

Reps 10 Calm 0sec

Standing with feet hip width apart, hold the dumbbell with your chest and abdominal muscles pulled across your shoulders. Bend your hips and knees so that your thighs are at least parallel to the floor, and sit back up.

5 Press

Reps 10 Rest 0sec

Start In the front squat position, grasp the rod in front of your shoulders. Hold your core steady. Squat down, then push the bar straight up until your arms are straight. Descend and go straight to the next repetition.

6 lunge

Reps 6 on each side Rest 3min

Stand with your legs hip-width apart and hold the dumbbell over the back of your shoulders with your chest up and up abdominal muscles. Take a big step forward and lower yourself into a lunge so that both knees are bent 90 °. Stand back and repeat with your other leg.

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