If you are lucky enough to have an Olympic Barbell in your home gym, you can also do this workout without ever leaving your house.
This is primarily a fat loss workout as it elevates your heart rate while supersetting exercises using your bodies major muscles.
But by using your major muscles you are building strength and endurance in those muscles which will also help to build lean muscle in beginners to intermediate lifters.
This is also a great alternative to long boring cardio and can be done at the end of your regular weight training workout to burn extra calories and blowtorch bodyfat.
To increase the muscle building effects of this workout you can add additional weight to the bar but I wouldn't recommend it unless you have a few years of training under your belt.
For absolute beginners who find that the 45lb bar is too much, you can use a lighter bar like the EZ curl bar which is around 25lbs or even a broomstick.
This workout only requires the empty 45lb Olympic Barbell for the entire workout so you can grab a barbell and head off to an empty corner in the gym so you can get a great fat burning workout and be free of any distractions.
You will be using the barbell to complete a Complex, which is just a series of barbell free weight exercises that you will do without rest while keeping the bar in your hands the entire time.
Perform 10-15 reps for each exercise. Complete all exercises without rest, then rest 60 seconds and repeat the circuit 2 more times.
*Warmup with 12 Burpees.
Jump down onto the floor in the bottom of the pushup position and jump back up with hands in the air reaching for the ceiling.
1A Barbell Pushup
Perform regular pushup with hands on the barbell. Brace your abs hard so that you do not roll the bar on the floor.
2A Barbell Squat
Pick barbell off the floor and press overhead and rest the bar across your shoulders. Pushing hips back squat down until your thighs are parallel to the ground.
3A Barbell Shoulder Press
After squats, press the bar back overhead and in front of your shoulders with shoulder width grip press the bar straight up overhead.
4A Barbell Bent-Over Row
After shoulder presses, bend over with bar hanging straight down. Using your elbows pull or row the bar up to your belly button.
5A Barbell Mountain Climber
Place bar back on the floor and get in top part of the pushups position. With abs tight hold that position while you bring one knee to towards your elbow and alternate each leg.
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Sean is a Certified Personal Trainer and a proud and busy Dad. Sean has been involved in the health and fitness industry for over 15 years and have appeared in High Performance Muscle Magazine, been on health and fitness radio shows and was selected as a sponsored athlete by one of the top supplement nutrition companies in the world. His popular Dad Fitness fat loss workouts have helped Dads around the world lose fat, gain muscle, and get lean in less than 3 hours per week. For more information on the Dad Fitness workouts that will help you burn fat without spending hours in the gym, visit dadfitness.com