60 minute advanced workout with a barbell at home

Here's everything you need to try our 60 minute advanced 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.

60 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • Barbell Straight Leg Deadlift
  • Barbell Floor Seated Press
  • Russian Twists
  • Circuit 2
  • Barbell Squat in Lunge
  • Hollow Body with Plate Pulses
  • Barbell Skull Crushers
  • Circuit 3
  • Hip Elevated Straddle Lifts
  • Barbell Windshield Wipers

Circuit 1

Complete this round 3 times.

Barbell Straight Leg Deadlift

Complete 8 repetitions

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 8 repetitions

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.

Russian Twists

Complete 16 repetitions

Coaching Tips For Russian Twists

Follow these cues to perform Russian Twists correctly:

  • Do not move with speed
  • Let the load pull on your core.

Circuit 2

Complete this round 3 times.

Barbell Squat in Lunge

Complete 6 repetitions

Coaching Tips For Barbell Squat in Lunge

Follow these cues to perform Barbell Squat in Lunge correctly:

  • The front knee should be over the ankle, move the hips toward the floor, gently touch the knee and lift with the front leg
  • Torso is slightly forward but stays in a fixed position.

Hollow Body with Plate Pulses

Complete 10 repetitions

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 Skull Crushers

Complete 14 repetitions

Coaching Tips For Barbell Skull Crushers

Follow these cues to perform Barbell Skull Crushers correctly:

  • Do not use any momentum
  • Start with the palms facing away from the body
  • Do not rest your elbows on your body.

Circuit 3

Complete this round 3 times.

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.

Barbell Windshield Wipers

Complete 4 repetitions

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

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