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:

5 rounds:
20 seconds sprint
40 seconds light movement

And thats it! Give it a try and let me know what you think!