Building functional strength in the gym doesn’t have to be complicated or time consuming. A simple routine performed regularly will help most people reach their strength goals, so we’ve put together a 5-move full body workout you can use to get fitter and stronger.
1 - Barbell Bulgarian Split Squats
Sets/Reps - 3 sets of 5-8 reps.
Muscles Targeted - Quads and glutes.
Note - This is a more technical exercise so you should start with bodyweight or an empty 15kg barbell until you’ve mastered form.
• Stand with a barbell across your upper back, hands holding it steady.
• Raise your right leg and rest the top of your right foot on a flat bench or plyo box behind you.
• Squat down as deep as possible, then push yourself back up with your left leg.
• Perform the desired number of reps, then swap legs and repeat - this counts as one set.
2 - Barbell Overhead Press
Sets/Reps - 3 sets of 5 reps.
Muscles Targeted - Front delts, side delts, traps, and upper chest.
• Plant your feet shoulder width apart.
• Hold the barbell at upper chest height, hands in a medium-width grip.
• Brace your core and press the barbell straight up, pulling your head back slightly so you don’t collide.
• Move your head forwards after the bar passes it, so your body is in a straight line at the end of the rep.
• Slowly reverse the movement to bring the barbell back to the starting position.
3 - Barbell RDL
Sets/Reps - 3 sets of 5 reps.
Muscles Targeted - Hamstrings, glutes, spinal erectors, and traps.
• Stand up straight, holding a Weight Bar at your waist in front of you.
• Brace your core, keep your back flat, shoulder blades tucked firmly down and allow only a slight bend in the knees.
• Slowly bend forwards at the waist, lowering the barbell straight down until it almost touches the floor.
• Raise back up straight, then repeat.
4 - Kettlebell Farmers Carry
Sets/Reps - 4 sets of 100 metres.
Muscles Targeted - Traps, forearms, core, and quads.
Note - If you don’t have the space for 100m in a straight line, simply perform laps or go for as far as possible, then turn and repeat until you hit the required distance. If you’re in a small home gym, you can perform this as a farmer’s march on the spot.
• Hold a kettlebell in each hand, with your arms by your sides.
• Walk for 100 metres, keeping your posture straight and preventing the Kettlebells from swinging around as you walk.
• After 100 metres, lower the bells and rest.
5 - Pull Up
Sets/Reps - 3 sets of as many reps as possible.
Muscles Targeted - Lats, forearms, and rhomboids.
Note - If you are strong enough to perform 10+ pull ups, try adding weight using a weight belt with a chain or weighted vest to increase the difficulty.
• Grab a Pull Up Bar with your hands just outside shoulder width.
• Without swinging or using momentum, pull yourself up until your chin reaches the bar and your elbows are tucked into your sides.
• Slowly lower yourself back down, then repeat.
There you have it, a simple but effective strength building workout. Try incorporating it into your routine and see how it helps you reach your fitness goals!
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Tags: Equipment > Bars & Weight Plates ; Equipment > Kettlebells ; Equipment > Pull Up Bar ; Exercise Type > Strength ; Misc. > Workout
