30 Min Full Body Strength Workout with Barbell | Fat Burning Power Session

Описание: Build total-body strength, boost your power, and challenge your endurance in this 30-minute barbell strength training workout. We’ll hit all major muscle groups with three purpose-driven circuits — and if you don’t have a barbell, I’ve got dumbbell alternatives so you can still follow along and get incredible results at home.

👉🏼 I’m using a 10kg/22 lbs + 15kg/32 lbs + 20kg/45 lbs Barbell + 2.5 kg/5.5 lbs plate, but you can adjust based on what you have. Every move can be scaled, and I guide you through it all.

EQUIPMENT NEEDED:

~ Barbell or Dumbbells
~Floor mat

🧠 SET YOUR FITNESS WATCH TO:

Functional Strength or Weights depending on your watch type and the pace you’re working at.

💪 FORMAT:

~ 3 circuits of 4 exercises
~ 2 Rounds - 40 secs work/20 secs rest
~ AMRAP finisher (3 Minutes)
~ Targets: Full Body
~ Strength & Power Flow
~30 minutes total
🔥Burn: ~262 calories (approx.)

⚡ WORKOUT DETAILS:

🔄 CIRCUIT 1
1️⃣ Front Squat | 20kg/ 45 lbs
2️⃣ Bentover Row | 20kg/ 45 lbs
3️⃣ Romanian Deadlift | 20kg/ 45 lbs
4️⃣ Push Press | 20kg/ 45 lbs
.
🔄 CIRCUIT 2
1️⃣ Hang Clean to Press | 15kg/32 lbs
2️⃣ Pulse Back Squat | 15kg/32 lbs
3️⃣ SDHP | 15kg/32 lbs
4️⃣Curtsy Lunge | 15kg/32 lbs
.
🔁 CIRCUIT 3
1️⃣ Barbell Rollout | 10kg/22 lbs
2️⃣ Plate Sit-Up to Press | 2.5kg/5.5 lbs
3️⃣ Barbell Row to Sprawl | 10kg/22 lbs
4️⃣ Plate Twist | 2.5kg/5.5 lbs
.
🔥 AMRAP Finisher (3 Minutes Total)
1️⃣6 Deadlifts | 10kg/22 lbs
2️⃣6 Hang Clean | 10kg/22 lbs
3️⃣6 Front Squats | 10kg/22 lbs
4️⃣6 Push press | 10kg/22 lbs
*Workout Complete 🔥 Burn 262 calories
.
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