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Total Body Weight Room Workout

I am setting my intention to post at least one workout each week for you. I have a good one to share today! I used it for a training client earlier this week and also did it myself that same day. I’m still feeling it two days later!

The last couple of workouts that I have posted have been bodyweight because many of you need workouts that can be done at home or with little equipment but today’s workout utilizes a barbell and a pull up bar (or you can use a pull up machine) in addition to a few bodyweight exercises.

Weight Room Workout (1)

Lots of upper body strength in this workout. My arms were shaking as I finished my last set of bench press. And my thighs are sore from the squats. You want to really push yourself with the weighted exercises. Get as heavy as you can while still maintaining form for the 10 reps. I gave suggested ranges but always scale as necessary. I’m giving you two options on the push ups, the decline variation is tough stuff!

Perform three to five rounds of the workout.. My client and I did it four times through and it was tough. That last set of pull ups and bench press almost did me in!

As always, let me know if you have questions and feedback is welcome if you try the workout!

{ 16 comments… add one }
  • Rachael January 8, 2014, 2:33 pm

    I think I will try this tonight!!! For the bench press, do you mean 45-65 pounds ADDED? Or 45-65 pounds TOTAL including the 45 pound bar? Hoping you mean the second one 🙂

    • Jen January 8, 2014, 2:38 pm

      Total! 😛

      Same for squats!

  • She Rocks Fitness January 8, 2014, 2:47 pm

    AWESOME! Love that this is all about lifting heavy…a good switch up. I’ll try this out once I have more energy and strength. Thanks for sharing! XOXO

  • Shashi @ http://runninsrilankan.com January 8, 2014, 3:29 pm

    This sounds like one heck of a workout! Thanks for sharing!

  • Amy January 8, 2014, 4:34 pm

    Thanks so much! I’m printing it right now…can’t wait to try it when I feel better!

  • Sara @ LovingOnTheRun January 8, 2014, 7:06 pm

    Great workout! I think I May use this tomorrow 🙂

  • Cat January 9, 2014, 3:57 am

    Love love love this! Just the kind of big exercises I like – it’s nice to see a good all-rounder routine

  • Madison January 9, 2014, 7:20 am

    Great workout–I’m not the best at pull -ups (aka: I can only do one) but this is a good workout to get me pumped about it!

    • Jen January 9, 2014, 9:53 am

      me too but that’s why you use a band or an assisted machine to get stronger at them!

  • Amanda January 9, 2014, 7:26 am

    This workout looks awesome! Could you explain the abs a little more. Are we literally taking the bench and picking it up overhead while we lay down? Thank you!

    • Jen January 9, 2014, 9:53 am

      No, you lay down on the bench after the bench press and hold the edge of the bench over your head to anchor yourself down. Then you draw your knees into the chest (while anchoring arms overhead) and tap the toes back down to the bench. check out this image that shows it: http://all-gym.net/wp-content/uploads/reverse-crunch-bench.gif

  • Emily January 9, 2014, 9:25 am

    Thanks for this, it looks great. I for one would love more ‘heavy’ workouts like this one. I totally get why you do a lot of bodyweight, that’s easiest for a lot of people, but I hope you post more of these as well. I’m trying to engage in more heavy lifting, and having ideas like this would be super helpful.

  • Laura January 9, 2014, 12:21 pm

    This is great! Always looking for new ways to combine some of my favorite bodyweight and heavy lifting exercises (pushups, pullups, bench press, squats) with some new stuff.

  • Emily January 9, 2014, 7:58 pm

    Any chance of some yoga routine work outs? I see a lot of tabata, body weight, cross fit type work outs but no yoga routines! I did my first side crow with your tutorial so I have been on the look out for more :).

  • Whitney January 11, 2014, 10:54 am

    Looks killer! Would you recommend doing one the exercises in the order listed above and completing 3-5 circuits or doing each move 3-5 times then moving onto the next? Thanks:)

    • Jen January 11, 2014, 9:19 pm

      in order through circuits. not all at one time!

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