10-minute Weighted Bar workout

Trainer: Gabe

10 reps, 30 second rest

Front Squat with Press  

1. Stand with feet shoulder width apart, knees slightly bent, chest high and shoulders back.
2. Grasp bar outside shoulder width and position it on top of upper back with elbows flared under bar.
3. Tighten stomach muscles, keep chest high, eyes forward, heels on floor, and knees aligned with feet.
4. Slowly sit back and bend legs until knees are directly over toes.
5. Press through the heels and slowly straighten the legs.
6. Return to the start position and repeat.

Lunges

1. Grasp bar outside shoulder width and position on top of upper back with elbows flared under bar.
2. Stand with one leg in front and the other leg behind the body.
3. Straighten legs and position feet hip width apart.
4. Tighten stomach muscles, keep heel of back foot off floor, toes pointed forward and knees aligned with feet.
5. Slowly bend legs, lower hips toward floor until upper leg of the front leg, and lower leg of the back leg are parallel to floor.
6. Slowly straighten the legs, return to start position and repeat.
7. Switch leg positions and repeat an equal number of repetitions.

Arm Curls  

1. Stand with feet shoulder width apart, knees slightly bent, chest high and shoulders back.
2. Grasp bar shoulder width apart, straighten arms along sides of body and position bar in front of upper legs.
3. Tighten stomach muscles, keep body stationary and elbows directly under shoulders.
4. Slowly bend arms and lift bar up and forward until hands are in front of chest.
5. Straighten arms, return slowly to start position and repeat.

Skull Crushers

1. Lie on back with legs bent, feet and head on floor.
2. Grasp bar, palms facing away from you at shoulder width.
3. Keep legs stationary, head and shoulders aligned, and tighten stomach muscles.
4. Slowly straighten arms and press bar upward.
5. Return slowly to start position and repeat.