Body Bar Workout – 15 Minute Workout To Get In Shape

Here’s another myth buster about not having time to get in shape. This body bar workout performed 3-4 times a week will get you in shape! Of course diet and nutrition are a must but if you’ve flooded any of my blog articles you realize by now you do not have to starve yourself or give up things you love to eat. Moderation, the ticket to everything and this is a moderate workout but will work your body. Depending on your fitness level, you can start with this basic move workout and as you become stronger, increase the amount of time and sets to each exercise. I realize this will increase the time ti takes to complete the program but I do not think even the busiest person can’t afford 30 minutes a day a few days a week for fitness. If you don ’t have a body bar, you can order one here with free shipping! Now to the exercises.

 

Important Things To Focus On With This And Every Workout

• If you haven’t worked out or are out of shape, consult your physician before starting any exercise program.
• Never Sacrifice proper form! This will lead to injury.
• You will perform all 15 body bar workout exercises as a circuit without a break
• If you get tired, take a break and drink some water

Back Squat

Bring the bar up and over onto your shoulders. Bring your feet out slightly more than shoulder width and now squat back like you’re sitting into a chair. Come back to the upright starting position. That’s one rep, do 15

Overhead Press

Stand up straight, bring the bar to your shoulders, press bar above your head pause just before locking out your elbows. Bring bar down to shoulder height, that’s one rep. Keep your upper body controlled, nice steady movements, breath throughout. Do 20 reps

Bent Over Row

From a standing position feet shoulder width apart knees slightly bent bend over at the waist. Now pull the bar playing your elbows slightly back. Keep your back straight and extend your arms back down that’s one rep. Do 15

Chest Press

Lie down on a mat if you don’t have a mat, you can lie on carpet. Bring your knees up, feet flat on the ground. Your grip on the bar should be slightly wider than shoulder width. Your upper arms should be resting flat on the floor, back flat on the floor. Press up, until just before locking your elbows now bring the bar back down until your upper arms are flat on the floor again, that’s one rep. Do 15

Glute Bridge

Lie on you’re back, bring the bar to your hips, bend your knees, your feet remain flat on the floor, under your knees. Press into your feet and lift your hips up until your back is straight. Now lower to the starting position. Don’t rush but keep the movement fluent. That’s one rep, do 15

Crunch

Lie flat on your back, bend your knees, feet flat on the ground. Bring the bar straight above your shoulders, arms locked. Bring your shoulders and head a ball floor slowly lower them back down, that’s one rep. The bar is going straight up not forward. Do 15 reps

French Press

Assuming the same position as one starting to crunch. Keeping your arms in place bend at the elbows lowering the bar until it almost touches your forehead. Slowly raise the bar back to the start position that’s one rep. Do 15

Lunge

Bring the barbell up and over and onto your shoulders. Feet shoulder width apart step forward. Bend your back knee, press on the front foot and push yourself back to the upright position repeat with the other foot that’s one rep. Do 10 reps

Upright Row

Rest the bar on your upper thighs. Bring your hands closer together, about 4 inches apart, feet are shoulder width apart. Bend the elbows and bring the bar so that your hands are just under your chin, getting your elbows high, keep your back straight. Hi Now slowly lower your hands back to the start position, that’s one rep. Do 15

Bent Over One Arm Row

Take a step forward with your left leg. Your front leg will bend slightly, your back leg remains straight. Take the bar and put it right in to your back foot toe while holding the bar near the top. Your free hand is placed on your thigh now let the bar go forward until your arm is straight.  Now pull your elbow straight back in line. Then let it go straight again that’s one rep. Do 10, then switch legs and repeat.

Front Raise

Standing straight, hands resting on outside of thighs let the bar straight out slightly higher than your shoulders. Keep your back straight, do not swing, the only thing that moves is your arms. Now lower back to starting position that’s one rep. do 15

Curl

Assume the same stance as for the front raises, only now you are using an underhand grip. Bending at the elbows, bring your bar up and then slowly lower back to the starting position, keeping your back straight and elbows tucked in throughout the entire movement. That’s one rep, do 15

Hip Abduction

Lie on your right side on the floor, resting on your forearm. your top leg (left) will go in front of your right leg. Take the bar and rest it on the center of your left foot. The other end of the bar sits on the mat. Rest your hand on the top of the bar. Now slowly bring the bar up, then down.  That’s one rep, do 15 then switch to your left side

Side Bridge

Lie on your right side on the floor, forearm on the floor.Take the bar and rest it on the center of your foot, then lay it along the length of your body. Lengthen your left arm on top of the bar. Now pushing off with your forearm, lift your hips. Hold for 20 seconds, lower, repeat with left side