30 Minute FULL BODY Barbell Workout: (Fully Customizable and Efficient )
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- เผยแพร่เมื่อ 27 ส.ค. 2019
- Here is one of our favorite go-to workouts when our time is a bit limited at the gym. This series is great if you're looking to build muscle, strength, power, and endurance! Also, if you hate doing boring, steady-state cardio, this is a great alternative that will not only boost your endurance but will also help burn body fat as well. We've seen some great physical results from doing this circuit 1-2 times per week so try it out and challenge yourself to increase the resistance/reps/sets every week! Let us know in the comments how the circuit works out for you or if you have any questions.
As mentioned in the video, feel free to modify the exercises, reps and sets in a fashion that works best for your goals. .
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![30 Minute Full Body Strength Workout [No Equipment + Modifications]](http://i.ytimg.com/vi/9FBIaqr7TjQ/mqdefault.jpg)
![15 Minute Full Body Dumbbell Workout [Strength and Conditioning]](/img/n.gif)
7 exercises with complex
1. Barbell Push-Ups 8 reps
2. Bent over row 8 reps
3. Deadlift 8 reps
4. Hang clean 8 reps
5. Front squat 8 reps
6. Push press 8 reps
7. Back squat 8 reps
8. Barbell roll out 8 reps (optional)
Do as many sets as you can in 30 minutes
Add reps for endurance. Do what works for you!
This is a great summary of the workout!
Reps for time !__!
th-cam.com/video/En5kcfO9iCo/w-d-xo.html
Well I tried it, unfortunately here in Southern California we gotta wear masks here at 24-hour fitness for our 1-hour workout.
When I first saw this workout, I thought only 8-push ups??
I do sets of #100..Then I tried this workout, I felt like my heart was going to jump out my chest. I did 6-sets & could not do it straight through with the mask????
Awesome workout, but with gym's in shutdown mode again & not having equipment at home to do that workout??
Going to have to wait to really get at it again. Thank you & really enjoyed what I could do. Keep putting work in & posting. Much appreciated.
Ded!! Couldn't get number 6 this time. But I will
I think I don't stop to thank a TH-camr for a routine, but man, I've done from time to time this routine and is 1 of my favorites, thank you. I've been doing this the past weeks and I just love where it takes me
Just did this workout yesterday and really enjoyed it. Will be doing this again once I recover from being so sore!
Nice, glad you liked it! Its definitely a good routine to keep up with weekly!
Thank you for this workout. It really kicked my butt. I was done with the 5th workout with 6:35 left and was able to get it done with 0:51 to rest out the 30 minute session. Just restarted my workout life and i needed great HIIT workouts. I have also been doing the 20 minute body home workouts and i really enjoy them. I really appreciate you sharing your knowlegde, all the way from Kenya.
Nice work! and Of course---we have much more to come 💪 Thanks for joining us all the way from Kenya!
This video is the first workout I saw from your channel. A couple years later, I come back to watch the video again and see how your channel is doing... And no surprises... Congrats on the growth and success!!!!!!🎉🎉
Yo! I LOVED THIS WORKOUT!! I felt it for days!! Please do more like this!
I love the way you planned it out,taking his weakest lift and calculating the wright for that as well as resetting himself and starting off the back squat instead of starting off at the push-ups. I think this would be a great complex to do especially if it’s someone who’s short on time.
We appreciate your feedback and analysis of the workout!
Just starting out. Just what I needed to get things going. Thanks man
so how the result?
Bruh...i just discovered your page. This circuit FLOWS!!!!!! Cant wait to try this tomorrow after work. Love from Barbados. Subscribed!
Love this workout! thank you for this, been my go to during lock down in the UK!
That's awesome, and no problem! BIG Shoutout to the UK!
This is a great workout! Obviously gyms are closed and all I have at home is a barbell and a few weight plates. I tried it for the first time yesterday. My target was 4 sets in the 30 minutes. I got 1/4 of the way through my 3rd set and I was completely gassed!! Thanks so much for posting this workout!
Wow thats amazing! We're glad you enjoyed it! I would recommend doing it a couple times per week and you'll naturally get better at it to where you'll increase the amount of sets you can do in 30min. Also if you want an added twist, just to switch it up, try doing the circuit backwards, starting with the back squat and ending with the pushup.
-Juice
Much love, use you guys videos for after boxing as a strenght training keep them coming. Appreciate the items you use.
Just started this in the mornings, my first time working out in the morning I was told it's better results 🤞, thanks 🙌
No problem! Working out in the mornings is definitely more beneficial if you ask me. We actually made a video on this topic a few months ago. Check it our here: th-cam.com/video/hh9v510MLR0/w-d-xo.html
Did this one again! 8 sets! Absolute 🔥🔥🔥🔥
I was already doing something similar which is how i found this to begin with and now i've been going for two weeks with sliding in new information etc. I had started at 35 Lbs (i'm not in shape) and changing things up and doing it backwards allowed me to go up 10 LBS and now today when i go at it again at the start of week 3 (week 4 total) i'm going up to 55 Lbs which is exactly where i want to be with my weight on these for my personal fitness goals. Thanks for rounding off a bit of info for me and showing me the hardwork in action. I'm trying to lose body fat percentage and not suffer much muscle lot. Diet and this are working so far. For anyone who's not coming from a weight lifting background i promise this is perfect to tweak for your personal strength and it can motivate you...it can make you crave the next session you have. On my long days i do my version of this for about 30 minutes and that's it. On my slower days i can feel my body wanting to squat more, press more, everything. So i'll finish and the next thing you know i'm still lifting for 30 more minutes in the way my body is telling me too.
Thats amazing Chris, great job and thanks so much for sharing! So glad you found success through your strength training, and cant wait to hear more about your progress!!
Exactly what I needed. Good combo. Thank you.
No problem, glad you liked it! Let me know what other workouts/videos you'd like to see.
-Juice
Did this today on my lunch break... Thank you! I'm looking forward to exploring the channel for more workouts.
Wow, the dedication to do this on your break--we love that! We have another workout similar to it if you want to try it out. Check it out here: th-cam.com/video/mAncobUtZE4/w-d-xo.html
@@JuiceandToya thank you! I'll most definitely check it out. Stay well!!
Whoa had no idea how bad my endurance was, 3 rounds and I’m destroyed. So humbled. Thanks!
Been looking for video like this for ages. Amazing vid mate. Keep it up :)
Glad you enjoyed the video! The grind doesn't stop here, let me know what else you'd like to see!
I'm excited and scared to throw this in my routine 😂😂😂 Let's go! Thanks for the vid.
You got this! Let us know how you like it!
Thanks brother for this, you got me good with this one! God Bless you!
Just brought my barbell and this sounds really really good.. Good job man!!
Let me know how you like the workout if you ever get to try it!
I did this work out today..6 rounds in 30 minutes..i can say im already sore all over. Hardcore! Love it!! Thank u 🤗
6 rounds?!! killing it! We're glad you liked the workout. See if you can get 7 rounds in next time!
Shit I haven’t worked out in months so I can only do three reps
@@ryanbenavidez8698 keep going u will get it
Had me tired after two sets with no weight on my 45lb bar. Good full body warm up/workout for me. Thanks!
Thank you!🔥
Amazing I was only able to do 3 sets but I’ll push for 7 and keep you updated. I need to be consistent with this workout.
That's awesome but theirs no pride with this workout. It kicked my butt when I first started doing it but got better at it over time, AND saw some amazing results physically. Keep working at it, you'll get there 💪🏾
-Juice
Just what I was looking for. Thanks man. Subscribed.
Of course, thanks for subscribing!
Hey buddy thx for this workout! Complete killer loved it💪🏼🔥
Cory Brewer no problem, Glad you liked it! 💪🏾
Great Workout im going to start it immediately and check back once I reach my fitness goal!! I'm excited!! 😄
yesss keep us posted!🔥
Thank you so much for this video I haven't seen or tried a workout that's fast paced like this with the barbell so I'm really looking forward to giving it a go
One of my all-time favorite workouts. Try it out and let me know what you think!
-Juice
Enjoyed this very much man, straight to it no bullshit. Got my sub 💪🏻
Much appreciated! Let us know what else you'd like to see from us!
Exactly what I was looking for 👍🏻👍🏻👍🏻
So inspiring, I like it.
Thanks bro👍
Nice set man! I’ve been training in a similar way and I really like it. 6 sets is a killer roght on!
Thanks man!
J
Awesome workout! I will try it today to switch things up a bit. No gym doesn't mean no gains!
Thanks, let me know how it goes for you!
-Juice
Yes!! Thank you!! This is exactly what I was looking for! Thank you :) new sub
Thank you, glad you liked it! We're dropping a full body dumbbell workout this week if that's something you're interested in too!
After waking with a runny nose decided to opt out of gym - found this little beauty - got 6 rounds done with a 20sec rest between each set - it was a fantastic
That's awesome, Nice work!
-Juice
He makes this look so easy I haven’t tried it yet but I know it’ll be nowhere near as effortless as he makes it seem
lol I think you'll be fine, give it a try and let me know how you like it!
-Juice
I can assure you that it kicks ass. Hard😭
Juice & Toya I tried do new 95lbs didn’t finish the first set
Man you never lied Jose . I'm hating I told my girl he edit this hold video. Lol! Good workout bro 💪🏾
Fr lmao. He be bouncing
Great barbell flow. I was able to knock out 5 in a little over 20 mins. Exhausted. Thank you! Please do more of these.
Thanks and nice work! Keep expanding on it (add sets/reps/weight) and see where it takes you. We will try to put out some workouts similar to this -unfortunately this corona virus is limiting our content at the moment :(
Hey David, as requested, we just uploaded a similar full body workout with dumbbells if that's something you're interested in. Check it out and let us know what you think of the workout!
Awesome workout bro. Thank, you!
This is great, UK Lockdown number 3 coming up. Just ordered a barball so I can keep training this time now the gyms are shut again. Thank you for this video. Very good and will keep me lifting at home
No problem -I'm glad this works out for you during the lockdown. Stay safe out there in the UK!
-Juice
love this! Would love to see more of the barbell stuff
I literally laughed/scoffed outloud when I saw your active rest was a nearly full horizontal ab roll out!! 😅😅😅 Great job Juice! You give me a goal to get to
Hey man im so happy i got a barbell cause ive been looking for some in stores for almost a month and just got one today with weights. Came across your video and im gonna give this workout a try
thats awesome, Let me know how it goes for you.
-Juice
Love workouts like this. Short but effective.
Good stuff bro!! Gonna try that this week. 🙏🏿🙏🏿💪🏿💪🏿
Sounds good, let me know how it goes for you!
this was so helpful!! i'm just starting lifting and there aren't a lot of barbell workouts on youtube so this helped a lot
We're glad to hear! Hopefully when this pandemic simmers down, I'll be able to film more barbell workouts like this. I will keep you posted!
Share your result after this exercise olz
Really good workout I’ve been doing it and for the past week and it’s great. You hit your whole body in 1 workout!
Awesome, we're glad you like them!
Plz share your result after 4 month of this exercise
G'day from Australia and thanks for the workout Mate, I'm stuck at home during the whole Carona virus thing. Going to give this workout a go tomorrow. Keep up the great work :-)
Of course, let us know how the workout goes! Thank you!
@@JuiceandToya Great workout! I'm finding the front squats a bit hard on the wrists though. Does that get easier with time?
@@79GDawg Thanks!
& no worries, that's pretty typical with front squats. Ideally you want to drive your elbows upward which will allow you to rest the bar on the front section of your shoulders. That should take some tension off of your wrist. Also-PRO TIP- some people prefer to grip the bar with 2-3 fingers instead of all 5 to allow the wrist & elbows to rotate more. I hope this helps!
@@JuiceandToya Thank you 😊
Thanks for this - blessings from the UK in this 'Rona Virus times!
No problem, stay safe out there!
Me too. I'm jumping on this tomorrow god willing. This belly is mad!! Corona is getting me fat.
Good vid broski. ✌🏿
The pump I got with this was amazing thank you 😂 I couldn’t do the press up with the 90 I had originally but after the first round I had an amazing pump I was doing it like it was nothing 😂
🔥🔥🔥
My Nigggaaa. Most efficient and home-oriented workout. Keep ip the good work, Love.
Appreciate that--I'll try to push more workouts like this after the corona lockdowns are over. Any suggestions?
@@JuiceandToya on a more personal note. I have a lean upper body, desireable for an aesthetic body build and it doesn't take long for me get abs. The problem is, I store my fats from my waist down, fat booty, thighs like a indoor cyclist, my body is not well proportionate. And i've seen a lot of people like myself, having a hard time trying to get a leaner/thinner legs. If you could come up with some suggestions it would be highly appreciated. Old Sport
Love the workout one to practice in my new home gym cheers thanks fo the guidance
of course, glad you liked it! We have some other barbell workouts coming soon..stay tuned!
I only have a barbell here at home and also a total newbie so im really thankful for this
No problem! We're glad it helped you out!
Love the workout and the editing! Keep it up 👍🏽
Thanks for the feedback, we appreciate you!
Just wanted to let you know that we just posted a new barbell workout on our channel. We evn featured your comment. Go check it out here 🔥 th-cam.com/video/mAncobUtZE4/w-d-xo.html
I am doing couple of excercise since one week without weight. Today i have done pushup,deadlift,hang clean and push press with 10kg weight and it was so tough i have only did 3 round and other two rounds without weight. Thanks mate. I will definitely do this all excercise with weight one day without any soreness.
nice!! keep it up, you got this🔥
First good workout in a while 🔥🔥
Thank you!
Great routine my bro.
thank you!
Great Workout. Thrusters are a great exercise to add in as it's a Front Squat and Overhead Press all in 1.
Yes exactly! We're glad you enjoyed the workout. we will try to put out more like it.
looks killer i cant wait to try this tomorrow
This will shred any individual that’s tying to shed fat
Amazing workout 🔥🔥🔥
Thank you for this mr.
Awesome full body barbell workout!
Thanks a lot for this video....this coupled with intermittent fasting is extremely efficient!!!
No problem, and I agree, I do the same!
-Juice
Greetings from Newcastle, Uk.
Cant wait to try this workout tomorrow
We appreciate you tuning in! I'd love to hear how this workout goes for you, so check back in tomorrow after your training session.
-Juice
th-cam.com/video/En5kcfO9iCo/w-d-xo.html
I'm just now seeing this. I've watched Toya's barbell video. So now I have an idea of how to do more barbell exercises.
this is what I need !!!
@Juice & Toya: wow, this was a great workout. usually very picky about workouts and thought I needed to go to the gym and have someone tell me what to do. You have a great tone, patience and very good at explaining. I tried this tonight and whew, i am feeling good. I’m getting back into lifting weights and this was the perfect workout to do that. I used to do Crossfit and I do miss the weight lifting. thank you! You got a subscriber in me.
Thanks Nikki! We're glad you enjoyed the workout and found it useful. We'd love to do anything we can to keep you inspired and informed during your fitness journey with us! Don't hesitate to let us know what other content you'd like to see in the near future!
This is were i take my home workouts to the next level💪🏻
whooo lets goo! 🔥
Bravo bravo 👏🏻 our country under lockdown yo very helpful!!
Thank you, I’m glad this help you! Let us know what else we can do to help 💪
Man,, i smell something burning through my phone screen👍👍 this is what im looking for, complete full body workout.. i'll try it, thanks
no prob-let me know how it goes for you.
-Juice
So happy to see Antonio Brown doing something productive! Thanks for the tips, AB!! 😅
LOL I get that comparison a lot- not sure if thats a good thing 😂
Lol
Juice & Toya it’s a good thing bro
@@JuiceandToya AB is fuckin ripped so it's a good comparison but I get where you're going with that lol.
Lol...i was thinking the same!
Thx for this great exercise ...... “ stay at home and be safe “
No problem & you too!
th-cam.com/video/En5kcfO9iCo/w-d-xo.html
Dope video Bro! Keep em coming.
Will do, hopefully I can get into a better gym soon. I have so much I want to put out. Thanks!
Very nice video bro, very clean i wanna see you make more of these! keepsafe brother!
We appreciate you and will do!
Thanks for your feedback! We just posted another barbell video that you might like! Go check it out here: th-cam.com/video/mAncobUtZE4/w-d-xo.html 🔥
I really like barbell complexes. I replaced the push-ups with floor presses, then I crawl-out, flip over and squat-thrust my way back up. Just a nice little addition to the movement :)
That’s a great addition!🙌🏽
Nicely shown ..great work!
Thank you!
Thanks! My clients hate you, now. Great flow!! I switched out back squats for lunges, and still a good flow.
Ha, its a love-hate type of workout. That's a solid modification too!
Great fullbody workout, thx for sharing this.
of course, no problem! More to come!
Spot on!!
Thanks!
Great work out! Thanks, man!
Of course! 🔥🔥
Great workout !!!
4x for me,really pump you up!
NICE VIDEO G!
Nice work and we appreciate that!
Great workout thanks
Thanks for the workout !!
no prob, try it out and let us know how you like it!
-Juice
badass workout definitely going to try this one out
Try it out and let me know how you like it!
-Juice
Looks like I’ll b doing this workout in the garage Later on.. appreciate the video g💯
Joseph Macias I appreciate you! Let me know how it goes for you.
-Juice
Great routine. Will definitely try it out
Deepak Naidu awesome, let me know how it goes!
Hi Juice! Would you please let me know what your bar weight is?
Thank you for everything you and Toya have been adding to our lives, you’ve helped me become a stronger man, husband and dad and that is a big feat 🙏🏼♥️
Man this workout is Killer!! I got 4 reps through and I was gassed I couldn’t get through the front squats😂😂🤦♂️🤦♂️
Thanks for this great workout!
No problem!
Digging it, man! Nice one!
Appreciate it! 🔥
Did what you did, dropped the weights did your workout as many as i could do in 30 mins (got to 4 sets). Almost died!! Great workout!! Thank you for making the video!
thats awesome! great job! 🔥🔥🔥 glad you enjoyed it!
def adding this to my book
good to hear! Let us know how it goes for you.
thank you brother
Thank you brother! Great workout👍🏻
No problem, glad you enjoyed it!
Great video thank you my brother. 💪🏾💯
We Rhetty TV no problem! Glad you enjoyed it 💪🏾
YES. Just got my bar and plates. My new everyday.
Nice! I will make a video soon of how you can mix up this circuit and add different lifts to this routine. That way, it doesn't get old if you want to do this often.
I love this work and I will definitely put it in my program, I work as a chef so I don't have much time
Awesome, we're glad you liked it! When we can get back into a gym, I have more to share!
Plz share your result after this exercise
Great kick ass workout,I'll try this one for sure
Let us know how it goes!
@@JuiceandToya well I already did,I couldn't finish the whole 1/2 hour,I'm not in such a good shape for this type of workouts (HIIT) maybe if I cut the time to just 10 minutes to star,and go from there
@@sanctumsanctorum754 good idea! It's a great way to test out your endurance, so I'd recommend doing it at least once a week to track how you're progressing.
- Juice
Thank you so much this is awesome
no problem!!