Written by: RJ Winters
December 11, 2017
It's time to trim down and tone up! Focusing on major muscle groups will allow for you to burn a greater amount of calories. By varying the types of movements, you will be able to tone your entire body as a whole with one workout.
Today's workout post will feature a full body workout using an olympic bar. Make sure to use a light to medium weight for your ability level. Also keep in mind when jamming the olympic bar into the wall you will need to make sure the corner is protected.
This workout is built with one giant set of six different exercises. You will perform each exercise for :30 before going onto the next exercise. Then you will repeat the entire set 3-4x. Scroll down for cues to help you with each exercise.
Trim & Tone Workout (3-4 sets of :30)
-Landmine Row
-Squat Jammer
-Landmine One Leg RDL
-Reverse Lunge Jammer
-Straight Arm Kneeling Side Plank
-Sumo Deadlift
Workout Essentials
-Olympic Bar
-Olympic Weight Plates
-V Attachment
-Exercise Mat
-Gloves
-Water Bottle
-Exercise Top
Landmine Row
-Hinge forward with a neutral spine
-Keep core engaged
-Grasp bar between legs
-Pull bar toward chest & drive elbows back
Contact us for an individualized program
Squat Jammer
-Feet shoulder width and core engaged
-Hold bar at one end with other side braced
-Squat with hips back and bend at knees
-Keep weight on heels
-Then as you stand drive arms upward lifting the bar
Landmine One Leg RDL
-Hold end of bar with left hand on left side
-Engage core
-Perform exercise as one smooth movement
-Find balance for your right leg
-Lift your left leg off the ground as you hinge forward
Contact us for an individualized program
Reverse Lunge Jammer
-Stand tall holding one end of bar with the other side braced
-Keep core engaged throughout the exercise
-Step back with one leg into a reverse lunge
-Keep front knee from going over your toe and back knee under your hip
-As you stand back up, start to press the bar upward
Straight Arm Kneeling Side Plank
-Engage core
-Place right hand down with wrist under your shoulder
-Put right knee down on the ground with left leg straight
-Hold static position for allotted amount of time
Sumo Deadlift
-Start in a wide stance, with bar in front of your shins
-Engage core and hinge forward with a neutral spine
-Grasp bar inside your stance
-Engage your glutes as you lift bar to a standing position
Sole Shaping Blog is written by a nationally certified personal trainer, however, the topics and information given might not be specific for your health and wellness needs. The blog is intended for informational purposes only and not direct health advice. Consult with a doctor before beginning an exercise program or changing your nutritional diet. The blog is accurate and true to the best of my knowledge, but omissions, errors or mistakes may occur.
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