Barbell Bliss Volume 1

Rowing

1 x 1000

Total Body Flow Warm-Up:

Cycle through this sequence for a few minutes, allowing each movement to flow into the next. By the end, you'll feel invigorated, warmed up, and primed for the challenges ahead. There is no set reps for each movement, do as many or as few as you feel are needed. Deep Squat to Reach: Start by standing with feet shoulder-width apart. Sink into a deep squat, pushing your knees out and keeping your chest up. While in the squat, raise both arms overhead, lengthening the spine and stretching the chest. Return to standing and repeat. Lunge with a Twist: Step into a forward lunge position. As you descend, rotate your torso towards the lunging leg, extending the opposite arm outward. Push off the front foot to return to standing, then switch sides. This movement integrates lower body activation with thoracic mobility. Inchworm to Plank: From a standing position, hinge at the waist and place your hands on the ground in front of your feet. Walk your hands forward until you reach a plank position. Engage your core, ensuring a straight line from head to heels. Walk your hands back towards your feet and stand up, stretching the hamstrings and activating the core. Scorpion Kicks: Lie face down with arms outstretched to the sides, forming a T shape. Lift one leg off the ground and rotate your hips to touch the lifted foot towards the opposite hand. Return to the starting position and switch sides. This dynamic movement promotes hip mobility and opens up the chest and front of the shoulders. Bear Crawl: Start on all fours with your knees just above the ground. Move forward using opposite arm and leg pairs, keeping the back flat and hips stable. After a few steps forward, reverse and crawl backward. This movement challenges coordination and warms up the shoulders, core, and quads.

Barbell Bliss Warm-Up Routine:

Barbell Bliss Warm-Up Routine: Begin with an unloaded barbell and move through the following sequence of exercises, designed to activate and mobilize key muscle groups essential for barbell training: Romanian Deadlifts – 5 reps: Primarily targets the posterior chain, including hamstrings, glutes, and lower back. This movement helps in enhancing hip hinge mechanics. Bent Over Rows – 5 reps: Engages the muscles of the upper back, lats, and biceps, promoting a strong and stable upper body pull. Hang Power Cleans – 5 reps: A total-body movement focusing on the hips, thighs, and shoulders, which also instills proper clean mechanics without the need for a high-speed pull under the bar. Front Squats – 5 reps: Works the quads, glutes, and core, while also reinforcing the front rack position essential for cleans and thrusters. Overhead Presses – 5 reps: Directly targets the shoulders and triceps, ensuring a sturdy overhead push and stability. After completing the sequence, rest for a period of 30-45 seconds. This short break allows for a slight recovery while maintaining an elevated heart rate. Repeat the entire circuit two more times for a total of 3 sets.

Back Squat

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 @ 10, 20, 30, 40, 50, 60, 70, 75, 80, 85 %

Pull-Up

10 x 4

Dead Hang

10 x 10

Kettlebell & Carry Circuit Workout: Objective: Complete as many rounds as possible (AMRAP) in 15 minutes. Equipment: Kettlebells (or dumbbells) of medium weight. Circuit: Front Rack Kettlebell Carries: Hold kettlebells in the front rack position (resting at shoulder height with elbows pointing forward). Walk for 6-8 metres, ensuring a straight posture and engaged core. Turn around and walk back to the starting position. Walking Lunges with Kettlebells: Lower the kettlebells to your sides. Perform walking lunges for 6-8 metres. Turn around and lunge back to the starting position. Farmer's Carries with Kettlebells/Dumbbells: Holding a kettlebell or dumbbell in each hand by your sides, walk 6-8 metres. Turn around and walk back to the starting position, maintaining an upright posture. Walking Lunges with Kettlebells/Dumbbells: Using the same weights, lunge forward for 6-8 metres. Turn around and lunge back to the starting position. Tips: This is one complete set. Repeat this circuit as many times as possible within the 15-minute timeframe. Select a weight that challenges you, but that you can maintain throughout the entire set. The key is consistency and fluidity between transitions. Rest as needed, but remember, the goal is to complete as many rounds as possible in the given time.

Walk

1 x 45:00

Rowing

1 x 1000

Total Body Flow Warm-Up:

Cycle through this sequence for a few minutes, allowing each movement to flow into the next. By the end, you'll feel invigorated, warmed up, and primed for the challenges ahead. There is no set reps for each movement, do as many or as few as you feel are needed. Deep Squat to Reach: Start by standing with feet shoulder-width apart. Sink into a deep squat, pushing your knees out and keeping your chest up. While in the squat, raise both arms overhead, lengthening the spine and stretching the chest. Return to standing and repeat. Lunge with a Twist: Step into a forward lunge position. As you descend, rotate your torso towards the lunging leg, extending the opposite arm outward. Push off the front foot to return to standing, then switch sides. This movement integrates lower body activation with thoracic mobility. Inchworm to Plank: From a standing position, hinge at the waist and place your hands on the ground in front of your feet. Walk your hands forward until you reach a plank position. Engage your core, ensuring a straight line from head to heels. Walk your hands back towards your feet and stand up, stretching the hamstrings and activating the core. Scorpion Kicks: Lie face down with arms outstretched to the sides, forming a T shape. Lift one leg off the ground and rotate your hips to touch the lifted foot towards the opposite hand. Return to the starting position and switch sides. This dynamic movement promotes hip mobility and opens up the chest and front of the shoulders. Bear Crawl: Start on all fours with your knees just above the ground. Move forward using opposite arm and leg pairs, keeping the back flat and hips stable. After a few steps forward, reverse and crawl backward. This movement challenges coordination and warms up the shoulders, core, and quads.

Barbell Bliss Warm-Up Routine:

Barbell Bliss Warm-Up Routine: Begin with an unloaded barbell and move through the following sequence of exercises, designed to activate and mobilize key muscle groups essential for barbell training: Romanian Deadlifts – 5 reps: Primarily targets the posterior chain, including hamstrings, glutes, and lower back. This movement helps in enhancing hip hinge mechanics. Bent Over Rows – 5 reps: Engages the muscles of the upper back, lats, and biceps, promoting a strong and stable upper body pull. Hang Power Cleans – 5 reps: A total-body movement focusing on the hips, thighs, and shoulders, which also instills proper clean mechanics without the need for a high-speed pull under the bar. Front Squats – 5 reps: Works the quads, glutes, and core, while also reinforcing the front rack position essential for cleans and thrusters. Overhead Presses – 5 reps: Directly targets the shoulders and triceps, ensuring a sturdy overhead push and stability. After completing the sequence, rest for a period of 30-45 seconds. This short break allows for a slight recovery while maintaining an elevated heart rate. Repeat the entire circuit two more times for a total of 3 sets.

Bench Press

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 @ 50, 55, 60, 65, 70, 75, 80, 85, 87.5, 90 %

Decline Bench Press

3 x 8 @ 75 %

Shoulder Press

3 x 8 @ 60 %

DB Chest Fly

3 x 10 @ 60 %

DB Lateral Raise

3 x 12 @ 60 %

Skull Crushers

3 x 10 @ 70 %

Walk

1 x 45:00

Rowing

1 x 1000

Total Body Flow Warm-Up:

Cycle through this sequence for a few minutes, allowing each movement to flow into the next. By the end, you'll feel invigorated, warmed up, and primed for the challenges ahead. There is no set reps for each movement, do as many or as few as you feel are needed. Deep Squat to Reach: Start by standing with feet shoulder-width apart. Sink into a deep squat, pushing your knees out and keeping your chest up. While in the squat, raise both arms overhead, lengthening the spine and stretching the chest. Return to standing and repeat. Lunge with a Twist: Step into a forward lunge position. As you descend, rotate your torso towards the lunging leg, extending the opposite arm outward. Push off the front foot to return to standing, then switch sides. This movement integrates lower body activation with thoracic mobility. Inchworm to Plank: From a standing position, hinge at the waist and place your hands on the ground in front of your feet. Walk your hands forward until you reach a plank position. Engage your core, ensuring a straight line from head to heels. Walk your hands back towards your feet and stand up, stretching the hamstrings and activating the core. Scorpion Kicks: Lie face down with arms outstretched to the sides, forming a T shape. Lift one leg off the ground and rotate your hips to touch the lifted foot towards the opposite hand. Return to the starting position and switch sides. This dynamic movement promotes hip mobility and opens up the chest and front of the shoulders. Bear Crawl: Start on all fours with your knees just above the ground. Move forward using opposite arm and leg pairs, keeping the back flat and hips stable. After a few steps forward, reverse and crawl backward. This movement challenges coordination and warms up the shoulders, core, and quads.

Barbell Bliss Warm-Up Routine:

Barbell Bliss Warm-Up Routine: Begin with an unloaded barbell and move through the following sequence of exercises, designed to activate and mobilize key muscle groups essential for barbell training: Romanian Deadlifts – 5 reps: Primarily targets the posterior chain, including hamstrings, glutes, and lower back. This movement helps in enhancing hip hinge mechanics. Bent Over Rows – 5 reps: Engages the muscles of the upper back, lats, and biceps, promoting a strong and stable upper body pull. Hang Power Cleans – 5 reps: A total-body movement focusing on the hips, thighs, and shoulders, which also instills proper clean mechanics without the need for a high-speed pull under the bar. Front Squats – 5 reps: Works the quads, glutes, and core, while also reinforcing the front rack position essential for cleans and thrusters. Overhead Presses – 5 reps: Directly targets the shoulders and triceps, ensuring a sturdy overhead push and stability. After completing the sequence, rest for a period of 30-45 seconds. This short break allows for a slight recovery while maintaining an elevated heart rate. Repeat the entire circuit two more times for a total of 3 sets.

Deadlift

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 @ 50, 55, 60, 65, 70, 5, 80, 85, 87.5, 90 %

Walk

1 x 45:00