30 minute advanced workout with a barbell

Here's everything you need to try our 30 minute advanced 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 Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Away from Body Barbell Straight Leg Deadlift
  • Weighted Press Ups
  • Hip Elevated Straddle Lifts
  • Top Side Half Moon

Circuit 1

Complete this round 3 times.

Away from Body Barbell Straight Leg Deadlift

Complete 9 repetitions

Coaching Tips For Away from Body Barbell Straight Leg Deadlift

Follow these cues to perform Away from Body Barbell Straight Leg Deadlift correctly:

  • Keep the barbell underneath your shoulders with the elbows locked
  • This will put more pressure on your lower back but will still target the hamstrings, use a conservative weight.

Weighted Press Ups

Complete 9 repetitions

Coaching Tips For Weighted Press Ups

Follow these cues to perform Weighted Press Ups correctly:

  • Make sure you get someone to put the plates on and off your back
  • Gently touch the chest to the floor
  • Keep hips and shoulders inline throughout.

Hip Elevated Straddle Lifts

Complete 5 repetitions

Coaching Tips For Hip Elevated Straddle Lifts

Follow these cues to perform Hip Elevated Straddle Lifts correctly:

  • Alter the height of the plates to modulate difficulty
  • Press your hands into the floor inbetween the legs
  • Lift with as much control as able.

Top Side Half Moon

Complete 8 repetitions

Coaching Tips For Top Side Half Moon

Follow these cues to perform Top Side Half Moon correctly:

  • Bring the weight to the outside of one knee
  • Then lift overhead to the opposite knee
  • Use a wide arch to make it challenging.

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This workout was made by Sean Klein

Sean Klein

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