Body Bar Monday Move : Beginner Total Body Exercise

This move is a great way to add in some weight lifting & burn extra calories without taking up a lot of time.  We’ve put together a full body move to target legs, biceps, shoulders and triceps.  This week we focus on a more beginner move to get down some basic exercises, gain some stability & build a good foundation:

Position 1: Squat


Have your palms facing towards you with feet about hip distance apart and gripping at shoulder width.  Place the bar right above the knees.  Push the hips back while you bend the knees like you’re sitting on a chair.  Keep your wait on your heels, it helps to lift your toes a little.  Push through the heels and extend the knees.

Position 2 : Reverse Bicep Curl


Raise the bar with the elbows slightly in front of the body.  Bring the bar up towards your shoulders without letting the elbows move behind the body.  You can also switch your grip for a regular bicep curl.

Position 3: Overhead Press


While the bar is still in the curling position, lift the bar above your head.

Position 4: Triceps Extension


Now that the bar is above your head, bend your elbow to allow the bar to drop behind your head.  Be sure to keep the elbows pointing straight forward.  Extend the elbows to return to the starting position.

To Finish

The bar will be back over your head in the shoulder press position, bring the bar back down to your chest so you are now in the bicep curl position.  Extend your elbows so the bar rest back on your thighs.  This is one rep.  Repeat 12-15 times 1-2 Sets.

Stay tuned for next week’s total body exercise, we’ll be adding some modifications to up the difficulty!

Leave a comment or email for suggestions, questions or comments.


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