30 minute advanced full body workout with a barbell

Here's everything you need to try our 30 minute advanced full body workout with a barbell. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Sumo Deadlift
  • Supinated Barbell Bent Over Row
  • Barbell 45 Degree Lunge
  • Circuit 2
  • Prone Lying to Standing
  • Walk Forward on Forfoot

Circuit 1

Complete this round 3 times.

Sumo Deadlift

Complete 6 repetitions

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Primary
Lower Body
Hinge

Coaching Tips For Sumo Deadlift

Follow these cues to perform Sumo Deadlift correctly:

  • Use a wide stance with the hands inside the feet
  • Keep the hips low and open up the groin.

Supinated Barbell Bent Over Row

Complete 8 repetitions

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Primary
Upper Body
Horizontal Pull

Coaching Tips For Supinated Barbell Bent Over Row

Follow these cues to perform Supinated Barbell Bent Over Row correctly:

  • Pull with barbell slowly with control, not using any momentum
  • Pull the barbell to the belly bottom, not flaring out the elbows.

Barbell 45 Degree Lunge

Complete 6 repetitions

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Secondary
Lower Body
Squat

Coaching Tips For Barbell 45 Degree Lunge

Follow these cues to perform Barbell 45 Degree Lunge correctly:

  • Step back at a 45-degree angle (diagonally) touching the knee to the floor
  • Be aware this can challenge range of motion, so keep the movement slow and do not force depth.

Circuit 2

Complete this round 3 times.

Prone Lying to Standing

Complete 5 repetitions

Movement
Full Body
Flow And Locomotion

Coaching Tips For Prone Lying to Standing

Follow these cues to perform Prone Lying to Standing correctly:

  • Slowly come from a prone lying position to standing
  • Make as little movements as possible and move as fluidly as possible.

Walk Forward on Forfoot

Complete 10 meters

Movement
Lower Body
Foot Strength

Coaching Tips For Walk Forward on Forfoot

Follow these cues to perform Walk Forward on Forfoot correctly:

  • Move slowly with as much stability as possible
  • Perform without any shoes or socks.

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This workout was made by Sean Klein

Sean Klein

Signature

Programme is a workout app that plans every workout for you

Programme learns from your past workouts, training experience and available equipment to create your optimal workout plan that adapts to your progress.