This Hold the Bar Workout Keeps the Fun in Fitness
If you’ve been reading my posts lately you know I’ve been super jazzed about my workouts and credit my investment in a personal trainer for my newfound enthusiasm.
Armed with a load of tips and new techniques, my workouts have not only been challenging, but more importantly productive and really fun!
If your workout has become boring and nothing more than a necessary evil, no amount of goal setting is going to make it a party. Maybe you don’t have a rope to climb, a sled to push or a tractor tire to flip, don’t fret; you can still create a fun workout with just a little bit of space and a barbell.
The secret to a fitness program’s longevity is simple; get creative and make it fun.
Hold The Bar Workout
To add a bit of challenge to this fun workout, once you pick up the barbell you are not allowed to set it down. (Even if you get a text; especially if you get a text!)
Grab a mat and a straight fixed-weight barbell; (start with 20 pounds if you aren’t sure what you can handle) and work your way down the list in super-set fashion.
- Standing curls: 10 reps
- Strict press (shoulder press): 10 reps
- Back or front squats: 15 reps (On the last rep squat down even farther until your butt hits the floor, roll onto your back and extend your arms above your chest.)
- Keep legs straight and bring toes to bar. Say hello to your abs: 15 reps
- Lower your legs and perform a close grip-chest press: 10 reps
- Finish by holding the bar straight out in front of your chest, plant your feet close to your butt and use a little momentum to stand straight up.
That’s your first set!
Set the weight down, rest and repeat four more times.
Add a little variety to the routine and increase the number of reps as you continue (I like to stair-step my reps up and then back down) or do the workout for time and endeavor to beat your previous record. If you miss your mark, you must do another set! Drop some weight if you have to.
Don’t settle for a life of workout drudgery and don’t let your passion subside. Breathe a little life into your workout, make it a game and have some fun!
How do you keep a workout from going stale? —Karen
Comments
Good workout! Switching it up from time to time is motivating and fun 🙂
Set the weight down, rest and repeat four more times. This is good advice you should do. Fitness is neccessary.
Your are right! Sometimes the workout is really boring and need some improvement, or even innovation. Adding more challenges can be a good way to make things better. By the way, music is not a bad idea. Listen to some lively music when training can help us to reduce fatigue.
Just keep getting creative and having fun with your workout
Essentially a barbell complex with movements that are a little tricky to transition to. You could do a (almost) full body routine with easier transitions:
Barbell Roll Outs – Core
Pushups, Hands on Barbell – Chest
RDL – Hamstrings/Glutes
Bent Over Rows – Lats/Back/Biceps
Upright Rows – Side/Rear Delts
Front Squats – Quads
Military Press – Front Delts
Play around with the set/rep scheme if you’d like! If you can’t tell, I like using complexes, especially when training my clients!
Great post! Keeping the flame in workout is very important. Sometime it will be boring and a little bit tired. And when it come, I just want to stay in my bed and watch TV. Thanks for the tips. Keep creative and keep workout!
I was going to do legs today but after reading that set, I have a new game plan! I look forward to reading more from you!
Cool article about adding more momentum to your workout. A little variation does go a long way. Keep it up!
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