45 Minute Full Body Barbell Workout + AMRAP Cardio | Dumbbell Alternatives 

Press play on this barbell routine that combines strength, cardio & abs circuits for a complete workout that will help you build muscle and burn fat fast.
I used a set of 20kg/45Lbs Barbell for the lower body circuit & 10kg/22lbs barbell for the Upper Body & Abs circuit but you may want to use something lighter or heavier depending on your fitness and strength level. (Dumbbell alternatives shown throughout the workout.
How it’s done: Complete 2 rounds of the Upper & Lower body circuits. 40 secs work/20 secs rest. Complete AMRAP of the cardio moves prescribed. Complete 2 rounds of the Abs Finisher 20 secs work/10 secs rest
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Circuit 1-Lower body
1️⃣Sumo Deadlift
2️⃣Stiff Leg Deadlift
3️⃣Pulse Front Squat
4️⃣Staggered Back Squat
5️⃣Reverse Lunge with Knee Drive
6️⃣Good Mornings
7️⃣Calf Raises
8️⃣Floor Glute Bridge
.
Circuit 2-Upper Body
1️⃣Floor Chest Press with Alt Leg Lower
2️⃣Underhand Bentover Row
3️⃣Bicep Curl
4️⃣Upright Row
5️⃣Split Stance Push Press
6️⃣Full Body Snatch
7️⃣Pullover
8️⃣Lying Tricep Ext
.
Circuit 3-AMRAP Cardio (5 minutes)
1️⃣Lateral Jump Over BB
2️⃣Squat to Jump Squat
3️⃣Sprawl Row
4️⃣Hang Clean & Press
.
Circuit 4- Abs (5 Minutes)
1️⃣BB Roll Outs
2️⃣BB Reverse Crunch & Extend
3️⃣BB Scissor Kicks
4️⃣Plank Ankle Tap
5️⃣Plank Core Rotation
Workout Complete 🔥Burn 359 Calories
**Total Calories burned will vary depending on your body composition, workout intensity and also fitness level.
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Disclosure: As an Amazon Associate, I earn from qualifying purchases. This means that I may earn a commission when you purchase products through the links on this site, at no additional cost to you.
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DISCLAIMER
This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your doctor before beginning this or any exercise program. By engaging in this exercise program, you agree that you do so at your own risk
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Penny xo