Get stronger, fitter and feel more confident in the gym with this exclusive full-body workout by the Base Body Babes.
"The barbell is our favourite piece of training equipment, as it can be used for such a great range of exercises. We like to say that 'Load is King' – the exercise that allows you to lift the heaviest loads will ultimately give you the best results, and the barbell allows you to do just that. Although there is no magical number, we love the eight rep range as it allows you to build strength while still keeping the heart rate elevated for optimal calorie burn," says the ladies, Felicia Oreb and Diana Johnson.
Here's what you need to do
- A1 Barbell Back Squat
- A2 Barbell Military Press
- A3 Barbell Romanian Deadlift
- A4 Barbell Bent-Over Row
- A5 Barbell Split Squat
- A6 Barbell Glute Bridges
Perform each exercise A1–A6 back to back, with no rest in between exercises
- Complete 8 repetitions of each exercise
- Rest for 4 minutes after A6
- Repeat 4–6 times
NOTE: Choose weights that you believe you can complete all repetitions and sets with without failing, yet still keep the weight challenging enough to complete a great workout. Technique is most important when lifting heavy, so don't compromise your form. Ensure you are completing all repetitions and sets with perfect technique before increasing the weight.
Let's do this!
Words/Workout: Felicia Oreb and Diana Johnson
Photography: Vanessa Natoli / @vanesSanatoliphotography
Barbell back squat
1. Grabbing the barbell with your hands, place the barbell on the muscles of your upper back (trapezius) and squeeze the shoulder blades together to engage the muscles of your upper back so the bar is secure.
2. Stand with your feet slightly wider than your shoulders, and toes pointing slightly outwards. The feet must remain flat on the floor throughout the entire movement. 3. Keep your chest up and look straight ahead. 4. Squat as deep as your body will allow while still maintaining a neutral spine and perfect posture.
5. Stand back up and repeat the movement. Tip: If it is difficult to maintain correct posture and squat to full depth (below parallel), elevate your heels with a one-inch block or some small weight plates.
Barbell military press
1. Pick up the barbell with a pronated grip (hands over the barbell). 2. Standing tall, hold the bar high on your chest, across the front of your shoulders. 3. Push the barbell straight up above your head, maintaining a neutral spine throughout the movement. 4. Control the barbell back down to the starting position and repeat the movement.
Barbell romanian deadlift
1. Pick up the barbell with your hands positioned on the outside of your legs. This ensures that the weight is close to your centre of gravity, which makes the weight easier to lift and reduces the risk of injury to the lower back. 2. Stand with your feet slightly wider than your shoulders, ensuring your feet are firmly on the floor and the weight is distributed evenly across the whole foot throughout the entire movement. 3. Hold your body tight and imagine putting your shoulder blades back and down into your back pockets. Holding this tight position, pick up the weight while keeping it as close to your body as possible, until you are standing in an upright position. 4. Still maintaining tightness, lower the weight back down by bending forward at the hips. Move the barbell back down the front of your legs until your hamstrings reach a full stretch while maintaining a neutral spine. The hips must be below the shoulders at all times. This ensures that you are using the muscles of the lower body and not just the muscles of the lower back. 5. Repeat the movement.
Barbell bent-over row
1. Pick up the barbell with a pronated grip (hands over the barbell). 2. Bring your body down till you reach parallel to the ground. 3. Pull the barbell in towards your sternum, squeezing your upper back. 4. Maintain a neutral spine throughout the movement. 5. Release the barbell back down and repeat the movement.
Barbell split squats
1. Place the barbell on the upper back muscles (trapezius). 2.Take a step forward with one leg, keeping your chest up high and shoulders back. 3.Lower your back knee down to the ground (without touching the ground) and stand back up. 5.Repeat all reps on one leg before swapping legs.
Barbell glute bridges
1. Begin by lying on your back on the floor. 2. Place the barbell across your pelvic area. 3. Bring your feet up to your bottom, pressing your feet into the ground. 4. Lift your hips up high and squeeze your bottom. 5. Lower your hips back down and repeat the movement. Want to know how the Base Body Babes started? Read more about their journey here.
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