GUYS I FILMED ANOTHER YOUTUBE VIDEO AND I MIGHT BE ON FIRE.
(Not literally, obviously. Wow, way to take that out of context).
I mean YouTube fire!!
I filmed this at Toronto’s newest waterfront gym, which, by the way, is a 5 minute walk from my home. YEA. It’s pretty sweet.
SWAT Health is one of the latest personal training gyms to open in downtown Toronto, and if I could make it into my second home, I would absolutely drag a mattress in there and turn into a barbell.
I don’t think any of that made sense, but it’s early and i’m trying to get this post out AS FAST AS I CAN. (It’s 9:07 AM and i’m on my second cup of coffee, GO CHENG).
Oh yea, back to the workout.
Okay, this is a bit of an advanced workout because you’re using a barbell for every exercise. If you don’t know how to do certain exercises, no worries at all – you can substitute with dumbbells, until you can eventually work your way up to that weight.
There are 5 exercises, and you’re doing each one for 10 reps, back to back. Minimal rest in between exercises. Your body will be POOPED after round one.
You’re going for 3 rounds total, with 2-3 minutes rest between each round.
After you’ve completed 3 sets, you have an *optional* cardio burnout on a sprint or airbike. I did 5 rounds of 20 seconds sprinting, 40 seconds rest (or a light bike).
I’m going to list exercises beside each one that you can do as a modification, and number of reps.
Barbell Only Workout
3 Rounds, 10 reps/exercise. Minimal rest between exercises.
1. 1 & 3/4 back squat
Modification: 1 & 3/4 dumbbell squat (dumbbells held at shoulder height) x 15 reps
2. Hang cleans
Modification: Weighted dumbbell burpees or box jumps x 15 reps
3. 3 X barbell hopvers
Modification: High knee hopovers without barbell
4. Push press
Modification: Dumbell push press x 12 reps
5. Squat jump over + reverse step
Modification: Please just try these, I made it up 🙂
After 3 rounds, complete optional cardio burn:
20 seconds sprint
40 seconds light movement
And thats it! Give it a try and let me know what you think!
The Weekender 1/13 - Oats & Rows
[…] for Runners via Run to the Finish 3 HIIT Workouts for 2018 via Carrots ‘n’ Cake Barbell Only Workout via Born to […]