I decided to scrap my scheduled workout on Sunday and do my own thing. My workout was suppose to be 10 sets of sprints and some ab work. But I wasn’t feeling it.
I normally hit the gym first thing in the morning, but it was a beautiful day so I hopped on my bike instead. And since I still had some energy to burn after my ride I decided to do one of my favorite go-to workouts that’s quick, effective, and keeps me from feeling guilty for eating a big bowl of postworkout carbs.
I grabbed a 50 pound bar (because I was too lazy to take 10 pounds off–how pathetic does that sound?) and pumped out a barbell complex. A barbell complex is a few sets of lifts you complete without putting the bar down to rest. You can get creative with this type of workout so if you’re interested, I’d encourage you to customize it and make it your own. I usually like to pick two upper body lifts and two lower body lifts so I can get in a full body workout quickly. Here’s what I did yesterday:
Barbell bent over rows
Barbell overhead presses
Barbell reverse lunges
A couple of notes:
Do as much weight as you can handle and still complete all reps with good form. If you don’t know good form, it’s time to hire a trainer.
If you didn’t go for a bike ride like I did, feel free to add in a burst of cardio between each set like 30 seconds of jumping jacks, jump rope, or burpees (excuse me).
Don’t try this workout at home if you don’t have a barbell. If you don’t have a barbell grab a broomstick. If you don’t have a broomstick go straight to Target and then come home and sweep your kitchen.
Now I really must go hop on my broom and hit the gym for today’s scheduled workout before I get ex-spelled.