Lifting Iron

Barbell Workout for Women

3 rounds of 12 exercises + rope skipping in between (~60 minutes)

2 min skipping

1. Deadlift *10 (*pic)
2. Barbell Bent Over Row *10 (*pic)
3. Military Press *10 (*pic)
4. Squats *10 (*pic)

2 min skipping

5. Bicep Curls *10 (*pic)
6. Bench Press *10 (*pic)
7. Skull Crushers *10 (*pic)
8. Lunges *10 (*pic)

2 min skipping

9. Russian Twist² *20 (*pic)
10. Sit Ups² *15 (*pic)
11. Bicycle Chrunches *20 (*pic)
12. Plank 45 sec (*pic)

After 3 rounds finish off with 2 more minutes of skipping

² with weights (e.g. dumbbells)

You can variate this workout according to your strength level by either adjusting the weight of your barbell or adding repetitions. And do not forget to stretch afterwards!

Strength  Routine with Barbell

~ 60 minutes

Warm up: 3 min Indoor Bicycle (or Treadmill Running, or Skipping)

3 rounds of
{
1. Bicep Curls *15 (*picBarbell 12kg/26lbs
2. Shoulder Press *10 (*picBarbell 12kg/26lbs
3. Tricep Extension *10 (*pic) Dumbbell/Kettlebell/Weight Plate 5kg/11lbs
* 50 Skips
}
3 min Cycling

3 rounds of
{
4. Squats (3 deep pulses, 3 half pulses, 3 full) *10 (*picBarbell 14kg/30lbs
5. Lunge & Kick *10 (*pic1 *pic2Barbell 14kg/30lbs
6. Ninja Jump Tucks *10 (*123) none
* 50 Skips
}
3 min Cycling

3 rounds of
{
7. Bar Leg Abs *10 (*picBarbell 12kg/26lbs
8. Sliding Pike *10 (*pic) Towel
9. Overhead Ab Press *10 (*12Kettlebell/Weight Plate 5kg/11lbs
* 50 Skips
}
3 min Cycling

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