60 minute beginner workout with a barbell

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

60 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • IYTU
  • Quadrupled Extensions
  • Opposite Shoulder Taps from Bear Crawl
  • Circuit 2
  • Hamstring Walk Outs
  • Cuban Press
  • Side Raise
  • Circuit 3
  • Russian Twists
  • Superman Hold

Circuit 1

Complete this round 3 times.

IYTU

Complete 4 repetitions

Coaching Tips For IYTU

Follow these cues to perform IYTU correctly:

  • Use a very light weight, this is just to warm up the shoulders
  • Ensure you maintain an arch in the lower back as if you were doing a hinge exercise.

Quadrupled Extensions

Complete 8 repetitions

Coaching Tips For Quadrupled Extensions

Follow these cues to perform Quadrupled Extensions correctly:

  • Take your time and do a slight pause at extension, feel the tension in the glutes.

Opposite Shoulder Taps from Bear Crawl

Complete 4 repetitions

Coaching Tips For Opposite Shoulder Taps from Bear Crawl

Follow these cues to perform Opposite Shoulder Taps from Bear Crawl correctly:

  • Try and stay as stable as possible throughout with as little movement as possible.

Circuit 2

Complete this round 3 times.

Hamstring Walk Outs

Complete 7 repetitions

The hamstring walk out is an excellent hamstring exercise that is particularly effective at creating a large stimulus with no external load.

Benefits of Hamstring Walk Outs

The main benefit is the strength gained in the hamstrings. This is an excellent exercise for athletes who need to build strong hamstrings for both performance and injury mitigation. It is also excellent to maintain strength in the hinge pattern and maintain muscle mass if you don’t have access to weights.

How To Do Hamstring Walk Outs

  1. Start in a hip thrust position with the feet pressing into the ground.
  2. Slowly step forward. Take small steps to ensure there is enough time under tension.
  3. Once you’ve moved your feet slightly further away from the hips transition to the heels, creating a lot of tension in the hamstrings.
  4. Do a slight pause when the legs are nearly straight and use the hamstring to hold a strong and stable position.
  5. Step slowly back to the start position, taking small steps.

Coaching Tips For Hamstring Walk Outs

Follow these cues to perform Hamstring Walk Outs correctly:

  • Use the heels
  • Only go as far as the hamstrings feel able
  • Move slowly and deliberately.

Cuban Press

Complete 8 repetitions

The cuban press is one of the most popular movements for warming up and rehabilitating the shoulders.

Benefits of Cuban Press

The main benefit of the cuban press is it’s use of the rotator cuff muscles and its ability to move the shoulder through an extensive range of motion. This is excellent both as a warm up but also to help rehabilitate an injured shoulder.

How To Do Cuban Press

  1. Start with a weight in one or both hands, with the palm facing your body.
  2. Lift the elbow so that it’s inline with your shoulder whilst keeping the wrist under the elbow.
  3. Rotate the elbow so that the wrist is inline with the head.
  4. Finally press the weight overhead, finishing with the bicep next to the ear and the elbow locked out overhead.

Coaching Tips For Cuban Press

Follow these cues to perform Cuban Press correctly:

  • Pull elbows in line with the clavicle and keep them in a fixed position then rotate.

Side Raise

Complete 8 repetitions

Coaching Tips For Side Raise

Follow these cues to perform Side Raise correctly:

  • Do not use any momentum
  • Keep the shoulders in a fixed position throughout
  • Only have a slight bend in the arm
  • A plate is used in the video, but a dumbbell is more appropriate.

Circuit 3

Complete this round 3 times.

Russian Twists

Complete 18 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.

Superman Hold

Complete 30 seconds

The superman hold is one of the most effective lumbar stability core variations.

Benefits of Superman Hold

The main benefit of the superman hold is its ability to gain strength and endurance in the muscles of the lumbar spine including the erector spinae.

How To Do Superman Hold

  1. Lye with the chest on the floor.
  2. Use the muscle in the lumbar spine (lower back) to lift the legs and arms.
  3. Keep the legs together and tense the glutes as much as able.

Coaching Tips For Superman Hold

Follow these cues to perform Superman Hold correctly:

  • Keep feet and hands close together
  • Squeeze the glutes and keep tension throughout the hold.

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This workout was made by Sean Klein

Sean Klein

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