45 minute intermediate workout with a barbell at home

Here's everything you need to try our 45 minute intermediate workout with a barbell at home. 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
  • B-Stance Squat
  • Hollow Body with Plate Pulses
  • Standing Twist
  • Circuit 2
  • Barbell Straight Leg Deadlift
  • Barbell Floor Seated Press
  • Barbell Windshield Wipers

Circuit 1

Complete this round 3 times.

B-Stance Squat

Complete 6 repetitions

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Primary
Lower Body
Squat

The B-Stance Squat is one of the best unilateral variations in the squat movement pattern. Typically for advanced individuals who have a good grasp of much less complex unilateral squat variations.

Benefits of B-Stance Squat

The main benefit of the b-stance squat is building strength and gaining muscle in the squat movement pattern. While secondarily improving hip and knee stability as a great deal of stability is required to perform this movement correctly. If done for a long period of time it can be done with heavy loads and is one of the best ways to heavily load the unilateral squat position.

How To Do B-Stance Squat

  1. Start with the barbell on your back and your hands evenly gripping the barbell.
  2. Foot position is essential to get this movement correct, take a long look at the video and assess the foot positioning its diagonally positioned to the other foot.
  3. The knee faces outwards and as much weight as possible is put into the foot plated on the floor.
  4. Move slowly with control through the squat movement , keeping the torso as upright as possible.
  5. Each repetition ensure as much weight as possible is being put through the foot planted on the floor.

Coaching Tips For B-Stance Squat

Follow these cues to perform B-Stance Squat correctly:

  • Keep torso angle as verticle as possible
  • The back leg acts as a guide, keep just the toes on the floor, the back knee diagonal and ensure it stays high.

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.

Standing Twist

Complete 18 repetitions

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Core
Trunk
Rotation

The standing twist or standing plate twist is one of the best rotational exercises available in the gym. It is very effective at improving trunk stability and rotational power.

Benefits of Standing Twist

The main benefit of the standing twist is rotational power and trunk stability.

How To Do Standing Twist

  1. Stand with the feet at slightly wider than hips width.
  2. Rotate the plate in hand from side to side, transferring your weight from foot to foot as the weight moves from side to side.
  3. Move aggressively with power or the exercise will be void.

Coaching Tips For Standing Twist

Follow these cues to perform Standing Twist correctly:

  • Rotate at the trunk powerfully, change direction quickly as you reach the end of rotation
  • This should be fast and continuous.

Circuit 2

Complete this round 3 times.

Barbell Straight Leg Deadlift

Complete 7 repetitions

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Primary
Lower Body
Hinge

Coaching Tips For Barbell Straight Leg Deadlift

Follow these cues to perform Barbell Straight Leg Deadlift correctly:

  • Pinch the shoulder blades together
  • Slowly move the chest towards the floor
  • Keep the barbell close to the body and the hips high after the initial bend.

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.

Barbell Windshield Wipers

Complete 3 repetitions

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Core
Trunk
Anterior Core

Coaching Tips For Barbell Windshield Wipers

Follow these cues to perform Barbell Windshield Wipers correctly:

  • Use the barbell as a counterbalance
  • Keep the elbows locked and weight securly overhead
  • Move the legs slowly with control.

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This workout was made by Sean Klein

Sean Klein

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