Short On Time? This 3-Move Barbell Workout Packs a Full-body Punch

     

    How To Start THIS 3-MOVE BARBELL WORKOUT PACKS A FULL-BODY PUNCH

    "How To Start THIS 3-MOVE BARBELL WORKOUT PACKS A FULL-BODY PUNCH":

    The 3-move barbell workout packs a full-body punch if short time. Build muscle with two exercises that work your back, shoulders and arms; then finish off with one exercise to target the glutes an thighs.

    Lower Body: Step-up (hold barbells in front of chest)     Squat (hold barbells at shoulder level)  Deadlift (with hips straight up)


    Short On Time? This 3-Move Barbell Workout Packs a Full-body Punch


    Step back with right leg and lower into a squat position, always keeping left knee over left toes. Return to start position by pressing through right heel to stand up straight.

     Do 10 reps on this side then switch sides for 10 reps more. Hold heavier weight or do drops for less than 10 second rests in between. Watch video here.

    Learn the step-up exercise with a safety squat barbell here.

    Shoulder Press: Barbell Shoulder Press    Seated Low Row (with straight legs, hold barbells at chest level) 

    Hold the barbells out in front of you, arms extended and palms facing each other. Push through left foot to raise up into standing position. 

    Lower to starting position by bending right knee and sitting back into a squat until right thigh is parallel to the floor; then return to start position by pressing through right heel to stand up straight. Do 10 reps on this side then switch sides for 10 reps more. Watch video here .

    Learn the seated row exercise with a barbell here.

    Arms: Dumbbell Bench Press    Seated Dumbbell Overhead Triceps Extension 

    Lie on bench with feet flat on floor and hands gripping the dumbbells at shoulder width apart. Press dumbbells up, straightening arms until they are directly above chest; then lower under control to starting position.

     This is a great full-range of motion exercise that builds strong triceps and pecs. Do 10 reps then switch sides after 5 more for another set of 10 reps. Watch video here .

    Learn the seated dumbbell overhead triceps extension exercise with dumbbells here.

    Lower Body: Single-Leg Squat (with back knee on bench)    Single-Leg Behind the Back Squat (on bench)

    Hold a dumbbell in your right hand and place your back knee on a bench. Keeping both feet flat on the floor, maintain a straight line from ankle to knee as you sit back and bend left knee. 

    This is a great full-range of motion exercise that builds strong hips and thighs. Do 10 reps on this side then switch sides for 10 reps more. Watch video here .

    Learn the single-leg squat exercise with dumbbells here or learn it with no equipment here .

    Arm: Decline Dumbbell Triceps Extension    Dips

    Sit on bench with your knees bent and feet flat on the floor, holding a dumbbell in each hand at chest level with palms facing forward and elbows out to sides. Lower yourself down by bending elbows until upper arms are parallel to the floor; then push back up to starting position. 


    This is a great full-range of motion exercise that builds strong triceps and pecs. Do 10 reps then switch sides after 5 more for another set of 10 reps. Watch video here .

    Learn the decline dumbbell triceps extension exercise here or learn it with no equipment here .

    RELATED ARTICLE: "5 Easy Steps To Get Strong Back Muscles" The 3-Move Barbell Workout starts with basic movements and progresses to more challenging moves as you build-up your strength and stamina.

    The 3-Move Barbell Workout works all the muscles in your body, and adds a little extra cardio for a full body workout.


     Watch how it's done here. Great for getting bigger, stronger and leaner by improving posture, balance and coordination…all while building muscle. Get Strong, Get Fit, Get The Barbell Workout!

    The 3-Move Barbell Workout can be used as an excellent warm up or as a high intensity conditioning routine.

    "How To Include The 3-Move Barbell Workout In Your Strength And Conditioning Routines":

    Strength and conditioning routines work different parts of your body depending upon the activity. They can be considered partial weight or full weight in nature. 

    A partial weight strength and conditioning routine is designed to increase muscle strength using lighter weights, which requires more repetitions to stimulate muscle growth than barbell training involving heavier weights (fullweight strength exercises). 

    Working out with lighter weights gives you the opportunity to work for a longer period of time, build endurance and burn more calories than training with heavier weights.


    A full-weight strength and conditioning routine primarily works the larger muscle groups in your body (like your legs), while also incorporating exercises that focus on smaller muscle groups (such as your arms). 

    Fullweight strength-training exercises are typically known as compound movements, which involves multiple joints and muscles at one time. Examples of compound movements are exercises like the squat, deadlift and shoulder press. 

    Partial weight strength training is often performed by performing isolation exercises that work smaller muscles in our body. Examples of isolation exercise are triceps kickbacks, biceps curls, leg extensions and leg curls.

    Typically strength and conditioning routines consist of different warm-up/ stretching sessions before the actual exercise. The warm-up session includes a series of mobility exercises that allows you to prepare your body for strength training and get the blood flowing so you can perform more reps.


     Once you have finished your warm up or the duration of your particular workout, you will then move on to working out at greater intensity for additional calorie burn (thermal effect). 


    This is also known as the strength training portion of your routine. Then you will finish off with a cool-down to stretch out your muscles after you have finished working out.

    10 Tips That Will Make You Influential In THIS 3-MOVE BARBELL WORKOUT PACKS A FULL-BODY PUNCH

    "10 Tips That Will Make You Influential In THIS 3-MOVE BARBELL WORKOUT PACKS A FULL-BODY PUNCH":

    Before you start your workout, make sure you stretch. Stretching is important because it helps to prevent injury by increasing the flexibility of your muscles.

    Before starting, always warm up with light exercise with an empty barbell. This will allow for increased blood flow to the working muscles and warming them up before the heavier exercises.

    Doing this will prepare your body for more extreme workouts in the future as well as increase muscle mass during this workout. The more muscle mass you have, the higher your metabolic rate will be which can help you burn fat faster! Over time, you can expect to see weight loss results.

    Another thing to note is to not rush through your workout. Do the exercises slowly and carefully. You want your muscles to be warmed up, but you don't want them over-taxed or worse yet injured!

    After performing your workout, make sure that you cool down for about 10 minutes following by about 5 minutes of light cardio work. This will help with recovery and also increase muscle mass! Again, over time you'll see weight loss results and more muscle tone as well.

    Don't try to be a hero and lift more than you should. Always use proper form when lifting and if you feel that you are not doing so, then stop what you are doing immediately and consult with a professional.

    Before starting this workout, it is important to evaluate your diet. You don't want to work really hard in the gym if it's the wrong food that's keeping you from losing weight! Make sure that your meals include plenty of protein, fruits, vegetables and whole grains with limited amounts of saturated fats.

    You need to have a plan before starting in order to stay focused and consistent. Write out your plan, stick with it, and feel the results.

    This workout can also be used by women. They should keep in mind that they may not be able to lift as heavy as men (or they may be able to if they work at it!) so they should adjust their exercises accordingly.

    Do not get discouraged if you are not seeing results immediately. Depending on your weight and diet, it can take time for the fat to melt away. 

    A good way to measure progress is to take weekly pictures of yourself or get on a scale every week or two and see how long it takes for you to see visible results.

    tip 1. Warm Up-15 minutes of easy cardio or light weight training

    tip 2. Barbell Workout-1 set of each exercise in the workout.

    tip 3. Stretch & Cool down-10 minutes cooldown

    tip 4. Post workout-5 minutes of light cardio

    tip 5. Diet- Increase in protein/fiber/carbs

    tip 6. Plan- Stick with the plan of increasing weight each week and you will see results

    tip 7. Rest- Stay relaxed & don't stress about it, take a break if you really need to & get back at it!

    tip 8. Take pictures- They can be motivating

    tip 9. Trust the process- It's not going to happen over night so be patient and trust that your body will change!

    tip 10. Have Fun!


    THIS 3-MOVE BARBELL WORKOUT PACKS A FULL-BODY PUNCH : What A Mistake!

    THIS 3-MOVE BARBELL WORKOUT PACKS A FULL-BODY PUNCH : What A Mistake!

    This article is all about the three moves work out. The author, Nikki Blackketter, discusses how an easy 3-move barbell workout can give you a full body punch.


     These workouts are great for beginners and people who are trying to get back into an exercise routine after taking time off. With this said, it's also recommended to talk with your doctor before starting any new workout routine or if you're pregnant or have any injuries.

    I love this article because it takes a look into someone's workout routine and offers some insight as to why they may be doing a certain movement. (Example is pushups instead of bench press). I like seeing the behind the scenes look into what movement is being performed. 


    This article includes information and images on each exercise along with a video. I believe the author's tone throughout this piece was very friendly and inviting, which makes me feel as if I'm talking to a friend about my workout routine and why I do what I do.


     This may seem weird, but if you take time to read this article you'll see what I mean by that. I believe this article and the author's tone really drew me in, which makes me feel as if I really know her.

    Without further ado, here are the three moves mentioned throughout this article:

    1. Lying Triceps Extension -The first move mentioned is lying tricep extensions. As it relates to this article, the layman's explanation of this move would be triceps pushups. 


    So I'm going to take it a step further and give you a more specific definition of what these exercises entail: "Triceps extension is an exercise that helps develop the movement for an overhand grip when lifting heavy resistance".

    2. Pushup -Next, Blackketter mentions pushups as a move in her exercise routine. "Pushup variations, such as the diamond pushup and plank work the obliques". The definition of a push up is: "a basic upper body exercise in which you lower and raise your body using your arms and shoulders".

    3. Exercise Ball Crunch -This article mentions how she uses an exercise ball to do crunches, which tightens the core. A crunch is an activity that targets the abdominal muscles:"a sit-up where you bring your knees toward your chest; also called a crunch or abdominal crunches".

    TOPICS:

    1. Repetition

    2. Author's Tone

    3. Peer Review

    TITLE: "The New Face of the Flu Vaccine"

    AUTHORS: Jennifer LaRue Huget & Jonathan LaRosa

    BODY:

    It is not often that a headline makes me stop, read and think about what I am reading. This is a very descriptive and informative article about the new flu vaccine. My favorite part of this article has to be the clear explanation of what type of flu vaccines are currently in use and how they became popular (history). 


    I like that this article does not come off as very technical, which makes it easy for the reader to understand. I like the images used in this article, it really brings the article to life, and I think that is important.


    Though this article does not go into too much detail about the flu vaccination process; you can learn a lot just by reading it. I would recommend this article to anyone who is interested in learning more about vaccines in general. 


    If you are someone who has always wondered how vaccines are made then read on: "According to the U.S Department of Health, there were approximately 40 million flu shots given during the last 10 months of 2016".

    I found this article to be very interesting and informative. I would especially suggest this article to parents with young children because they are the most susceptible to getting the flu.


    Learn Exactly How I Improved THIS 3-MOVE BARBELL WORKOUT PACKS A FULL-BODY PUNCH In 2 Days

    The "Learn Exactly How I Improved THIS 3-MOVE BARBELL WORKOUT PACKS A FULL-BODY PUNCH In 2 Days" is a program in which you can learn how to create an effective workouts for yourself. 

    How to create an effective workout for yourself

    It's important to find what works best for you, but there are some general tips that can be helpful. For example, some people like to exercise on their own time and don't like working out with a group.


     Others like the convenience of workout videos or an instructor during class times. The first step is figuring out how much you want to work out and then finding something that fits your personal preferences so it doesn't feel daunting. 


    After you try a few different options and find what works best, it will become easier to stay motivated to get your workout in every day.

    The next step is figuring out how long you want to work out. Ideally, you'll want to workout for at least 30 minutes but 60 minutes is even better. The longer workouts will burn more calories and have even more benefits for your heart and your mind.


     If that's not practical because of scheduling conflicts or your personal preferences, shorter workouts can still be beneficial. One key thing with any workout routine is that it needs to fit into your life and be convenient on a regular basis so it isn't difficult to stick with it or feel overwhelmed by it.

    If you're working out to meet a specific goal, one way to stay on track is having a calendar. You can use your planner or the calendar on your phone, but it can be helpful to have something that reminds you and motivates you when the time is right. Don't let goals or motivation slip away!

    The other benefit of working out regularly is how good it will make you feel. Getting active will also help with stress, fatigue, sleep problems and even depression . It can make a big difference in your life and help you want to get up every day.

    The final tip is to take care of your body so it can continue doing the work for you even after you stop exercising. Having a healthy diet and getting enough sleep are important, but there are also some things you can do to support your body's ability to recover from exercise.


     For example, taking a daily multi-vitamin is important for helping your body absorb nutrients during the day so it can better repair and rebuild. If you're interested in more info on nutrition, check out this article on beneficial vitamins and minerals that can help with recovery.

    Through all of the benefits of regular exercise, it's important to remember that goal weight isn't the only thing that matters. You need to try finding what works best for you while still reaching your goals so you can stay motivated.

    10 Things You Have In Common With THIS 3-MOVE BARBELL WORKOUT PACKS A FULL-BODY PUNCH

    The 10 Things You Have In Common with This 3-Move Barbell Workout Pack a Full-Body Punch: *Get tons of reading done in the first month*


    -You'll read at least for 50 minutes every day. *Track your progress each day*


    -Skip out on TV and other screen time for a month or two.


    -Spend your spare time reading up on everything you're trying to learn right now.


    -Use this as an opportunity to learn stuff that will help you land a more fulfilling job someday.


     Here 10  Things You Have In Common With THIS 3-MOVE BARBELL WORKOUT PACKS A FULL-BODY PUNCH


    1. *This is a *3-week 3-Move Barbell program, not a one-move workout.*


    2. *You'll still have time to do the "junk food" stuff.


    3. *You'll learn new routines, reps, sets and techniques each week that will help you get leaner and stronger for months to come.*


    4. *The workouts are designed to give you an awesome full body workout.*


    5. *The first month is super hardcore because you'll be doing a ton of exercises in the first week.*



    6. 6 days per week - Total days = 90* - Total Minutes = 2,100* (2 Hours)


    7. *Each workout is 3 minutes long* - [Source: YouTube, 3 minute workout video]


    8. *The workouts will get more challenging each week.*


    9. *You'll build muscle and burn fat with every workout* - [Source: Men's Health Magazine Fitness Director, Mike Simone]


    10. *Each programmed exercise will provide you with results.


    The Ultimate Deal On THIS 3-MOVE BARBELL WORKOUT PACKS A FULL-BODY PUNCH

    "The Ultimate Deal On THIS 3-MOVE BARBELL WORKOUT PACKS A FULL-BODY PUNCH":

    In "The Ultimate Deal On THIS 3-MOVE BARBELL WORKOUT PACKS A FULL-BODY PUNCH," author Deborah Bray tells readers about a website which offers 3-move barbell workouts. 


    The workouts are said to provide a full body punch that is guaranteed to strengthen and tone muscles in just three small, simple exercises. The author claims that these workouts can help women win their battle with excess fat and cellulite.


    In "The Ultimate Deal On THIS 3-MOVE BARBELL WORKOUT PACKS A FULL-BODY PUNCH," readers are told about a website which offers 3-move barbell workouts to help women win their battle with excess fat and cellulite.


     The workouts are said to provide a full body punch that is guaranteed to strengthen and tone muscles in just three small, simple exercises.The basic idea behind the workout program is to use barbells to perform a series of weight training moves which work out the entire body and help firm up the muscles.


     The 3-move barbell workouts are said to be performed in a very short period of time. This is because the three exercises are performed one after another with little or no rest in between. The author claims that the entire workout can be done in 30 minutes a day.


    The author claims that the program has helped many women who have lost an incredible amount of weight. In addition, these women say they feel more energetic and confident about themselves than they have ever felt before.


    Proof That THIS 3-MOVE BARBELL WORKOUT PACKS A FULL-BODY PUNCH Really Works

    "Proof That THIS 3-MOVE BARBELL WORKOUT PACKS A FULL-BODY PUNCH Really Works":

    The "Proof That THIS 3-MOVE BARBELL WORKOUT PACKS A FULL-BODY PUNCH Really Works" is a January 24th, 2019 newspaper article written by Leslie Kaufman, who is an author of many different health related articles and books.


     In the article titled "3 Moves to Keep You Full of Energy", she states that only doing three moves can really provide one with the energy it needs. These three moves involve the use of a different barbell for each move which include pull-ups on military press or overhead dumbell presses, push ups with dumbell presses or bent over rows for back muscles, and seated rows for biceps.


    Kaufman goes on further in her article to say that when it comes to exercise, the old saying, "a body in motion tends to stay in motion" applies most. Although it seems not too many people do three-move workouts on a regular basis, sooner or later they will get bored.


     However, if one keeps doing three-move workouts consistently, then their bodies can really start leaning toward and developing the right kind of muscle fiber. Then when they have built up those muscle fibers, and these three-move barbell workouts become their regular routine of workout maintenance and training, they will truly be able to stay full of energy.


    According to the article, these three moves will definitely stimulate the full body and help the body get leaner. No matter what one's fitness level is, this workout will help them a lot because it targets more of their muscles in general.


     It even has a stretching component to it, so that way they can feel good when they are done working out. This particular workout also helps with keeping one's heart rate up, so as not to be bored while doing certain exercises.


     This is because each exercise transitions right into another: pull-ups into overhead dumbell presses, then push ups into dumbell presses and lastly seated rows into bicep curls. All of this is done in sequence.


    Kaufman's article explains that when it comes to these three-move workouts, they are really not just for men. Women can also use this kind of workout because the focus is on the restorative powers of complete body movements and whole body muscle movement to build strength without isolating specific muscles. 


    Therefore, this barbell workout is a good choice for women because it does not isolate areas of their body; rather, it focuses more on the main muscle areas of the body. One thing that must be remembered is that one cannot do these same three moves over and over again without a break in between workouts.




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