45 minute intermediate full body workout with a barbell

Here's everything you need to try our 45 minute intermediate 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.

45 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Away from Body Barbell Straight Leg Deadlift
  • Hollow Body with Plate Pulses
  • Barbell Rollout
  • Circuit 2
  • Barbell Walking Lunge
  • Barbell Floor Seated Press
  • Half Moon

Circuit 1

Complete this round 3 times.

Away from Body Barbell Straight Leg Deadlift

Complete 7 repetitions

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Primary
Lower Body
Hinge

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.

Hollow Body with Plate Pulses

Complete 10 repetitions

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Secondary
Upper Body
Vertical Pull

Coaching Tips For Hollow Body with Plate Pulses

Follow these cues to perform Hollow Body with Plate Pulses correctly:

  • Keep the lower back on the floor
  • This should be slow and controlled.

Barbell Rollout

Complete 8 repetitions

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Core
Trunk
Anterior Core

The barbell rollout is a very effective anterior core exercise for advanced individuals.

Benefits of Barbell Rollout

The primary benefit of the barbell rollout is that it builds strength in the anterior core by moving through the anti-extension movement pattern.

How To Do Barbell Rollout

  1. Start with the knees on the floor and the hands slightly wider than the shoulders gripping the barbell.
  2. Roll the barbell slowly forward, keeping the arms slightly bent and core extremely tight.
  3. Perform a slight pause at the end of the range of motion.
  4. Roll slowly back up to the starting position, keeping a tight core throughout.

Coaching Tips For Barbell Rollout

Follow these cues to perform Barbell Rollout correctly:

  • Roll out slowly with some curviture in the lower back, you should feel tension in the abdominals throughout.

Circuit 2

Complete this round 3 times.

Barbell Walking Lunge

Complete 15 meters

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Primary
Lower Body
Squat

Coaching Tips For Barbell Walking Lunge

Follow these cues to perform Barbell Walking Lunge correctly:

  • Gently touch the knee to the floor
  • Use the front leg to lift the weight
  • Move fluidly with control.

Barbell Floor Seated Press

Complete 6 repetitions

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Secondary
Upper Body
Vertical Press

The barbell seated press is an excellent but very advanced vertical press variaition.

Benefits of Barbell Floor Seated Press

The main benefit of the barbell seated press is its ability to build strength in the vertical press / shoulders whilst putting a lot of emphasis on the core musculature.

How To Do Barbell Floor Seated Press

  1. With the barbell in a from rack position, ready to be pressed overhead, the feet spread apart for added stability and a tight, engaged core.
  2. Press the barbell over head locking the elbows at the top of the repetition.
  3. Return to the starting position, keeping a tight core.

Coaching Tips For Barbell Floor Seated Press

Follow these cues to perform Barbell Floor Seated Press correctly:

  • Legs straight, with a straight back
  • Keep rib cage tucked, lock elbows at the top of repetition
  • Finish with the biceps next to the ears.

Half Moon

Complete 10 repetitions

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Core
Trunk
Rotation

Coaching Tips For Half Moon

Follow these cues to perform Half Moon correctly:

  • Bring the weight to the floor outside one foot
  • Rotate the plate overhead and bring it to the opposite foot.

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This workout was made by Sean Klein

Sean Klein

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