Total-Body Bar Workouts

Here's your one-piece workout

Whether at home or in the Gym, a bar can easily do the trick. A bar is versatile pieces of equipment that gives you a total-body workout while also delivering more stability than dumbbells. Watch the following moves. Try them with a 9- or 12-pound bar.

Bar Bridge

Lie on your back with your feet flat on the floor about 1 to 2 feet in front of your butt. Place a bar on your hips and hold it still with your hands. Press up with your glutes, forming a straight line between knees and shoulders, and keep your hips even. Hold for a count of 10. Return to start.

SETS 1
REPS 5

REST

Stork Curl and Leg Extension

Stand holding the bar at your hips with a shoulder-width grip, palms forward. Draw your left knee up, bending it 90 degrees, and curl the bar to your shoulders as you straighten your left leg. Bend the leg back to 90 degrees and lower. Repeat with right leg. Alternate for 12 total reps.

SETS 1
REPS 12

REST

Warrior Lift

Hold the bar overhead with hands shoulder-width apart, palms facing forward. Then step into a wide lunge (right knee bent, left leg straight, and left foot turned out). Lower the bar while straightening your right leg, and then lift your left leg straight behind you while you simultaneously lift the bar in front of you. Return to the lunge stance and do five reps per side.

SETS 1
REPS 5 each side

REST

Lying Triceps-Abs Combo

Lie on your back with your knees bent 90 degrees. Hold the bar with a narrow grip, palms facing your body. Bend your elbows until the bar is just above your forehead, so palms now face the ceiling. Then press the bar up and extend your left leg to 6 inches off the floor. Lower the bar back toward your forehead and return legs to start, alternating for 12 total reps

SETS 1
REPS 12

REST