TWO BIG DETERRENTS for going to the gym are that they can be expensive and inconvenient to get to.
However, with just a simple barbell you can design your very own programme… or just take our advice and follow this one.
The beauty of it is it doesn’t require a large space to perform and can be done from the… er… comfort of your own home. The barbells themselves are also inexpensive.
So try this routine and as you progress you can add weights…
Squat
Stand with your feet shoulder-width apart and place the barbell straight on your shoulders behind your head. Flex at the hip and then bend your knees as if sitting on a chair until your thighs are parallel to the floor. Keep your heels planted into the ground and try to keep your knees from going beyond your ankles. Return to the initial position, ensuring your back stays straight at all times.
Bent over row
Stand with your feet shoulder-width apart, knees slightly bent, bend your torso forward and kept it at a 45-degree angle with the floor. Pull the barbell to your chest while flexing your elbows and squeezing your shoulder blades. Make sure your back is kept straight throughout the movement.
Lunges
Place the barbell on your shoulders (behind your head) again and position one foot in front of the other. Bend your rear knee and direct it down toward the floor. Do not force your front knee to go forward. Repeat the movement without moving your legs.
Upright row
Again, with your feet shoulder-width apart and knees slightly bent, hold the barbell shoulder-width apart. Lift (or shrug) through your shoulder joint straight upwards while bending the elbows and bringing the barbell up to your chin and then slowly lower down the weight.
Bicep curls
Assume the same starting position again, holding the barbell shoulder-width apart in front of you, palms facing forward. Lift the barbell up by flexing at the elbow joint until you reach a full biceps curl, then lower it down slowly.
Ab crunches
Lie on your back. Hold the barbell on your chest with both hands. Straighten your arms toward the ceiling. Now, slowly raise your shoulders and upper back, concentrating on your core and slowly return to the starting position.
Deadlift
Stand with your feet shoulder-width apart, holding the barbell in your lowered arms in front of you. Bend forward at the waist by flexing the hip. Keep your back flat and your head looking up. Tighten your glutes and lock your knees while bending forward. Stop reaching down the moment you feel your hamstrings fully stretched. Return to the starting position.
Military press
Stand with your feet shoulder-width apart and your knees slightly bent. Hold the barbell in front of your shoulders, palms forward, and slowly push it towards the roof. Hold for a second and return to the starting position.
Frontal raise
Stand with your feet shoulder-width apart and your knees slightly bent. Hold the barbell with your hands shoulder-width apart. Lift the barbell with your arms straight until you reach eye level and return slowly to the starting position. Resist the urge to bounce the barbell up by using your back. The movement should be slow and controlled.