The ‘Wonder Woman’ 15 Minute Weighted Bar Workout
Look! It’s a bird. No, it’s a plane! No, it’s Wonder Woman busting out an awesome 15 minute full-body workout using a weighted bar!
If you’re looking for quick and simple way to burn fat and build muscle, then a weighted bar workout may be just what you were looking for.
Weighted bars are a great strength training tool that can be used pretty much anywhere. And because they are super easy to hold on to and come in a variety of sizes, weighted bars are a great option for just about any fitness level. Plus, they don’t take up much space and are easy to store so really it’s a win-win.
But how can you get a great full-body workout with one? Well, join Wonder Woman and myself as we bring you through how to get a great weighted bar workout in only 15 minutes.
How To Get A Great Weighted Bar Workout In Only 15 Minutes
First Things First – You Need A Weighted Bar
Already have your own weighted bar? Great. Feel free to keep reading below. If not, we need to get you fitted for one right away.
The most important thing you’ll need to consider is the weight. My friend Wonder Woman here likes to use a 500 lb bar. But for our purposes, I always recommend getting at least one heavier one (15 to 20 lbs) and one lighter one (5 to 10 lbs) to allow greater variety in your workouts. However, if you want to start off with just one, I would go with a lighter bar so you can use it with every muscle group.
As far as brands go there really isn’t much of a difference between one bar and another. However, I do personally like this one because the shape of it’s end caps keeps it from rolling away when you lay it on the floor. See more options here.
The First 2 Minutes
Awesome! So, you’ve got your weighted bar and you’re ready to start your workout. Here’s what you’re going to do.
Start off with a two minute warm-up. This can include things like jumping rope, jogging in place, riding a stationary bike, or whatever else. Just make sure to get your heart rate up and your muscles loose.
The Next 6 Minutes
Next, run through each exercise shown below. You’re going to spend one minute per exercise so this part should take you about 6 minutes.
The Next 1 Minute
Now, take a one minute active break. This is sort of like your warm-up but even less intense. The goal here is to keep you moving so your muscles don’t get cold and stiff.
The Final 6 Minutes
To complete your workout, simply run through the exercises shown below one last time taking one minute for each exercise and voila! A 15 minute full-body weighted bar workout fit for even Wonder Woman.
Tips And Pointers
To get the most out of your 15 minute full-body weighted bar workout remember the following.
• Don’t worry about repetitions at this point. Simply try to keep going the entire 60 seconds. It really doesn’t matter if you perform 30 shoulder presses or 10, just as long as you were pushing yourself the entire time.
• Try to transition quickly between exercises. This shouldn’t be a problem since your only piece of equipment is the weighted bar.
• The key to shorter workouts is intensity. More intense workouts don’t need to last as long to achieve great results.
• One of the best things about this workout is it can be performed just about anywhere. Do it while watching TV or outside at the park. Just make sure you get it done.
• Lastly, feel free to modify any of the exercises shown below to meet your specific needs. Don’t let, ‘I can’t do that one.’ be an excuse not to do the workout at all. Doing anything is better than doing nothing.
The 6 Weighted Bar Workouts
Alright, time for the exercises! You’ll notice below I’ve included a short video showing the exercises as well as written instructions to help guide you through. Again, feel free to modify them to fit your specific needs or wants.
Once you run through the workout, come back and leave your thoughts in the comments section below. Wonder Woman and I would love to hear how it went for you. Happy training!
1) Squat Row
START POSITION: Stand with a weighted bar held at chest level with an underhand grip and shoulder blades squeezed back and together.
ACTION: Sit down into a squat and press the weighted bar straight forward away from your chest. Stand back up from the squat and pull the bar back to your chest making sure to again squeeze your shoulder blades back and together. Continue for the desired number of reps or time.
MODIFICATIONS: Lessen the depth of your squat.
START POSITION: Seated on the ground with your feet up and holding a weighted bar just wider than shoulder width apart.
ACTION: Maintain this position as you “paddle” the weighted bar by circling your hands opposite of each other. (When one hand is up the other is down. When one arm is bent the other is fully extended). Continue for the desired number of reps or time.
MODIFICATIONS: Keep your feet on the ground.
3) Pizza Server Curl
START POSITION: Stand with a weighted bar held at waist level with an underhand grip.
ACTION: Curl the bar to your chest. Once the bar is at chest level press the bar straight forward away from your chest. Return the bar to your chest and now push the weighted bar straight overhead. Return the bar back to your chest and lower it back down to the starting position. Continue for the desired number of reps or time.
4) Reverse Lunge with Tricep Extensions
START POSITION: Stand with a weighted bar held behind your head.
ACTION: Step back with your right foot into a reverse lunge as you raise the weighted bar overhead. Step back up to the starting position. Repeat on the opposite side and continue for the desired number of reps or time.
MODIFICATIONS: Don’t lower down as far into the reverse lunge.
5) Shoulder Press
START POSITION: Stand with a weighted bar held at chest level.
ACTION: Perform shoulder presses for the desired number of reps or time.
6) Wide Grip Bent Over Rows
START POSITION: Bend forward from your hips while holding a weighted bar in a wide grip position (as wide as your hands can comfortably go) and palms turned in.
ACTION: Pull the bar to your chest. Relax the bar back towards the ground and repeat for the desired number of reps or time.
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