20 Minute Full Body BARBELL WORKOUT At Home | Strength & Conditioning
ฝัง
- เผยแพร่เมื่อ 18 ก.ย. 2023
- Burn fat and build your endurance with this quick & dirty, full body workout 🏋️♀️
You’ll need a barbell to complete this workout. I used a 15kg/33Lbs Barbell but you may want to use something lighter or heavier depending on your fitness and strength level. Don’t worry if you don’t have a barbell, I'll show you the dumbbell alternatives for every exercise.
Complete each circuit 2 x through. 30 secs work/10 secs rest
______________________________________
Circuit 1
1️⃣Deadlifts
2️⃣Barbell Row
3️⃣Hang Clean to Press
4️⃣Staggered Squats
.
Circuit 2
1️⃣Sumo Deadlift High Pull
2️⃣Bicep Curl
3️⃣Side Lunge with Knee Drive (L) side
4️⃣Side Lunge with Knee Drive (R) side
.
Circuit 3
1️⃣Thrusters
2️⃣Kneel to Squat
3️⃣Bridge Chest Press
4️⃣Glute Bridge
.
Finisher x 60 sec max effort
BB Sprawl to Row
**Total Calories burned will vary depending on your body composition, workout intensity and also fitness level.
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DISCLAIMER
This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your doctor before beginning this or any exercise program. By engaging in this exercise program, you agree that you do so at your own risk
Thank You For Following Along
Penny xo - แนวปฏิบัติและการใช้ชีวิต
Yes more barbell workouts please 🏋🏾♂️. This one today was good
Thank you for letting me know ❤️
Love the barbell workouts 🏋🏼♀️ Keep ‘em coming please Penny!
Yes please
YES! more barbell workouts please! love to see a full body strong & lean 12 days with a barbell and af course with dumbells alternative.
More quick barbell workouts please!!! 🏋♀️ thanks Penny
Will do! Glad you enjoyed it!
Loving the barbell workouts, I'm really dyspraxic, so it's much easier to keep form with a fixed bar than free weights for me. I'm getting really strong now, thank you Penny!
Excellent! I’d love to make more barbell workouts for the channel 🏋️♀️
PLEASE more barbell workouts around 20-30 minutes!! This one is incredible!! Packs such a punch in a short amount of time. Great for busy days. 🏋🏼♀️🏋🏼♀️🏋🏼♀️🏋🏼♀️🏋🏼♀️
Will do! Glad you enjoyed it!!
Yes more barbell workouts please!❤ 🏋️♀️
Also please don’t forget to have your doggies in the video! They are so precious 💜✨
❤ it Penny! Give us more barbell routines but make them a bit longer in duration please 🏋🏽♀️
You are always very generous in telling us the modified exercises. Very good exercise. Thank you so much💙
I’m 8 months postpartum and I’ve been looking for 25-30 minute barbell & dumbbell workout videos. I’m so grateful I stumbled upon your channel because these workouts are challenging but because they aren’t super long I can push myself.
Excellent! So happy I can help!
Love it! More full body barbell work outs please!
This was a great one Thankyou 🏋🏻♀️
So happy to have discovered your channel! I would love more barbell 🏋️♀️ workouts please! I really appreciate the fact that you demonstrate the exercises very effectively without talking through them as most other people do - I use headphones to listen to my own music while I follow what you do, so it’s great that I don’t need to feel like I’m “ignoring” you! I listen at the start and the end when you are talking, love how how clear and positive you are. Thank you for your awesome work! 😁
More 20 /25 mins like this one please. Love it!
🏋🏽♀️yes! Love your workouts!
Enjoyed the range of movements on this workout. Thank you ❤️
Thank you so much. I do this workout when I have little time for fitness. The music, your form, and the way you set these up is perfect.
Thank you so much!! That means a lot to me!
Love it when your videos have me dusting off the barbell!!! Thank you for your content!
Thumbs up for previews of each segment. Well organized!!
Love this one! More please! Love the 30 second time intervals so I can go heavy!!
Noted! New barbell up in 2 weeks 🏋️♀️
That was a really good and quick workout! Loved it!
Even though I don't have a barbell, doing it with dumbbells just as good. Thank you! 💞🏋♀
🏋️♂️ Loved this! Used a mixture of barbell and dumbbells. Would love to see more barbell workouts to change things up a bit! 💪
More to come 🏋️♀️
Yes please to more barbell workouts! That was amazing! 🏋️♀️
You got it! Thank you for letting me know!
Thank you Penny,that was awesome 😎, and yes please ,loved it 🏋️♀️❤️🌻🙏
great one, yes more barbell workouts please!
Omg that was the hardest work out I’ve had for a long time
Great job getting it done 🏋️♀️
Absolutely love these! More please, maybe with a barbell complex (like doing 5 reps of each). I know I can do that myself, but way more fun to follow along with you and others:)
Most definitely a challenge! Did a lot of exercises I never done! Love introducing my body to something new!
Awesome!! That makes me so happy to hear 😅
Thank you 🏋🏽
❤great morning workout..absolutely loved this barbell workout. Penny please make more of these ❤
woohoo!! Yes, I just did! feeling great now, have a great day everyone! ❤❤
So glad you had a great workout! Have a great rest of your week ❤️
Such a wonderful workout, Penny! 😃👋 Thank you so much for sharing :) 🙏❤️
Yes more❤Love this workout.Thank’s Penny🏋️♂️
Yay!! Thank you for letting me know ❤️
I enjoyed this workout so much! 💪🏾❤ Thank You!
So glad! Love a good barbell pump too 🏋️♀️
I can’t wait to try this one.
Thank you sooooo very much, I have been waiting for a new barbell session from you for a very very very long time!😁👍👍
Hope you like it! Let me know how you go!
Yes🏋🏻♀️great workout
Amazing! 🏋🏼♀️
Absolute stunner 💪
Totally effective workout many thanks
Excellent workout! I love the format!
Glad you like it!
Yeah !! This was just perfect, I was late so this 20 minutes was super for the little time I had.
💪🙏
My new favourite fitness channel 🤩🥳💪🏋️ thank you for making such awesome home workout videos. It’s exactly what I’ve been needing to get back into fitness ❤💚🧡💜
Awww thank you so much for following along!! I appreciate the great feedback and hope you find lots more workouts to enjoy ☺️
Another great workout, Penny. Short on time today so this was perfect. Don’t be put off if you haven’t got a barbell, I did this with dumbbells & it was brilliant.
Thanks Penny 💪🏼👍🏻☺️
That was such a fun barbell challenge! Quick and sweaty!!! Loved the combination of moves! 💪🏼❤
Thanks Jessa 🥰
Thank you! Love the barbell exercises and this one was truly a good one ❤
Thank you so much ☺️
Wow, I found that tough this morning, I clearly need to be doing more of this type of workout. It’s been a while since I’ve done a barbell workout. Loved it. Thank you. 🥵💪🔥
Awesome Cherie! Glad I could challenge you! I have a few barbell workouts in a playlist for you to checkout 🏋️♀️
Loved this one!!!! So much!!!
Thank you!! So glad 🏋️♀️
Thank you so much 🔥😍
Just bought a barbell and would absolutely love to see more workouts with them!!! Please do more 🏋️♀️🏋️♀️
More to come! Enjoy your barbell 🏋️♀️
Super proud ❤️💯thank YOU💪🏻
🙌
At 21 (and US size 8) I never realised how unfit I was, I’m exhausted after 10 mins!!
Hoping to build some strength up at home w my bar bell, stick to my hour of walking a day to build up the confidence to go to the gym 💪💪
Muy buena sesión 😊
Perfeita essa mulher ❤
❤🏋🏼♀️ love bar workouts x
Yes! Me too 🏋️♀️
I love short and effective workouts ❤
Glad you like them!
Loved it I’m new to working out with barbell but dumbbells. I’ve don’t have any heavier ones so with a barbell, I can go heavier this workout had me sweating and feeling great thank you. I used a 50 pound barbell and a 30 pound.
Sweat!🎉 weightlifting 🏋️♀️ in these 20 min are good!
Yes they are! 🏋️♀️
wonderful routine, I did it with dumbbells..
Great workout!! Loved the dB alternatives!!
Glad they helped 😅
More barbell workouts please🏋♀️
My 2nd one. First time it killed me for 3 days! Im so happy to have found you! Thank You!
THANK YOU!! So happy you found me too!
I wrote this all down in my notepad and went into the studio at my gym yesterday and completed the work out, sweat was dropping off me and my bum and thighs are killing today. A job well done 😂💪🏻
Thank you. Glad you had a great workout 🏋️♀️
Loved this workout! 🤩
Glad you liked it!!
Before work ,this workout was AMAZING AND VEEEEEERY SWEATY!!!! Thank u so much Penny for everything!!! Consistent to ur workouts, lots of ❤
Thank you!!! I really appreciate you being here and following along 🥰
Just finished it
Short and 🔥 : amazing !!
Thank you ☺️
Thank u 💪🏻💪🏻👍🏼👍🏼
i loooovvve your workouts
Now I want à barbell... but it was great because you did an option that is so great of you. Thank you. I'm getting older but stronger thanks to you.💃
So happy the dumbbell alternative helped!
Love it, more quick barbell workout pleasee ❤❤❤
More to come!
Really good! Would love more just like this
Definitely more to come 🏋️♀️
IT WAS AMAZING🏋 today I wasn't in the mood to move my body then I saw your video and I was like come on it's just 20min you can do it. and now I can't tell you how good I feel, THANK YOUUU. Alos your barbell workouts are really nice, love them all💕💕💕💕💕💕💕
THANK YOU!! Proud of you for getting it done!
FINALLY a workout just using the barbell.
🏋️ Amazing, thank you 👍 Done it 2nd time and still love it ❤️👌 Overall yes I prefer 45min workout s but this is great for days when you don't have that much time or have "0" will power like me today so 20 min is so so convincing💪👍 Have a good weekend Penny!
Perfect!! Yes! Good to have some short workouts handy for low energy, limited time days 🙌
Loved the barbell🏃🏻♀️🏋️♀️workout
Thank you ☺️
Barbell workouts are great🏋️♀️
Yes they are!
Nice quick swift of power right there 💪👍 Great when short on time ! Still pouring buckets of sweat 😅 Thank you 🙏❤🙌
Excellent!! Love hearing that 😅
I hate the floor but I need to be on the floor. I thank you for the transition! Great workout!
Thank you for following along!
love it sooooo much 🏋♀ i would be happy if you do more of barebell workouts 🥰
More to come!
I love barbel workout,it was my first
Absolutely loved this! I don't have a barbell.....so did the alternative and damn...felt good! 🏋🏻♀️ Morw please...love the short and sharp sessions. So good for before work and my morning podcast Powerwalk🤩😎 Thanks Ms PB
Glad you liked it and so glad the dumbbell alternatives helped 😁
Hi Penny I did this workout today uau very good love this format, have a great weekend !
Thank you! You too!
Yes to barbell🏋♀️
Yes!!! Team barbell 🏋️♀️
Great workout 💪
Thank you so much 😊
This was a great workout 🏋♀️
Glad you liked it!!
Uuual canal incrível
Loved that barbell workout
THANK YOU 🏋️♀️
Yes loved it❤..... Please more workouts like this one short and effective💪.... Sending you lot's of love from Mozambique.
Big hugs from Australia 🇦🇺
Wwoowwww a have to get myself a barbell !! Great workout Penny !! 😅😅🥵🥵👏🏾👏🏾🩷
You should! I’d love to make more workouts like this!
This short & sweet one was perfect after my long walk today! 😅
Glad you enjoyed it 🏋️♀️
Yes love short Barbell workouts. Heavyweight,
Thank you
You're welcome 🏋️♀️ New barbell workout up in a few weeks!
Awesome Barbell Workout 🏋♀❤🔥👏👏👏👏
Glad you liked it!!
Excellent Penny 💣💣👌did the dumbells version due to lack of Barbell. Amazing 🤪 thank you 👏👏🙏
That’s great!!! So glad you could still get a good workout with the dumbbells!
More barbell workouts please. Love it 🏋🏻♀️🏋🏻♀️🏋🏻♀️😍😍 thank you ❤
Thank you!! I love them too 🏋️♀️
I ❤ this one a lot 🎉🎉🎉
Fast + effective + challenging
Thank you Penny + 🐕😂❣
Excellent!!! So glad to hear that 🙏
I'll take my DB and follow you 💯💪💪❤
Hi,
Please start uploading more videos each week like you used to, at least three. Your exercise is fabulous.
Thank you! I’m currently filming a new series that will be out November 6th. 4 x workouts per week for 4 weeks. Then I’ll be back to my 2 uploads a week 🙌
awww. your doggies are so adorable.
Thank you ☺️
Oooooohhhh I'm delighted to see that this is a rather new video! I thought TH-cam was hiding a gem from me 😂
Pretty fun workout, went straight to my playlist. Had to stop at 38% for now, my oxygen machine helps me feel normal but I'm not there yet. Hoping to make progress every time 💪✨
Great job getting what you can do done!