Body Bar Strength
A total-body strength workout using a body bar (or barbell) to build power, stability, and control. We move through simple, athletic combos and targeted strength work for legs, back, arms, and core, finishing with grounded work on the floor. Dumbbells can sub in as well.
Great for building strength, coordination, and confidence with weighted movement.
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Class Flow
Warm-up (W.U.)
Prep hips, shoulders, and hinge patterns before loading.
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1) Combo Block
• Deadlifts
• Cleans
• Presses
Flow these together as a continuous combo.
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2) Shoulders + Legs
(Bar on shoulders)
• Squats
• Deadlift hinge
• Side-to-side squats
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3) Pull + Arms + Balance
(Palms up grip where appropriate)
• Bent-over rows
• Bicep curls
• Single-knee curls
• Single-leg deadlift
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4) Rotation + Lunges
• Standing bar twists
• Lunges
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5) Side Body / Glutes
• Side-lying leg lifts
• Top leg lifts
• Bottom leg lifts
• Hip lifts
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6) Floor Strength + Core
• Chest presses
• Ab roll-ups
• Bridges
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Want more intensity?
• Add reps to any movement
• Repeat a block before moving on
• Slow the tempo for more time-under-tension
• Use a heavier body bar/barbell if available
This format is designed so you can scale up or down depending on energy, experience, or time.
