20 Minute Full Body Barbell Complex

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What’s going on killas! Today we are going to get after one of my favorite barbell complexes! This routine is going to get your full body feeling worked and get you torching calories. Make sure you execute every rep with quality form to get the most out of this session. I also included mobility warm ups and decompression cool downs that are optional but if you have the time you should definitely do them. It will push your workout to 25-30 minutes long but you’ll feel a lot better if you invest the extra 5-10 minutes. Let’s go!

Set the clock to 20 minutes and complete 5 reps of each movement back to back resting as needed in between rounds (1 round is successfully completing 5 reps of each movement). Once the clock hits the 14 minute mark, finish out the round you are on and then work on putting every movement together into a barbell flow, 1 rep of each movement back to back until time is up! Quality reps only!

Mobility Warm Up (optional): Perform 1 round of every exercise back to back

Thoracic Rotations x 10 each direction
Lateral Reaches x 10 each direction
Big Hip Circles x 10 each direction
Knee Circles x 10 each direction
Ankle Circles x 10 each direction


Barbell Workout:

Barbell Deadlift x 5 reps

Barbell Row x 5 reps

Barbell Front Squat x 5 reps

Barbell Push Press x 5 reps

Barbell Reverse Lunge x 5 reps each leg


Decompression: Perform 1 round of every exercise back to back

Child’s Pose Arm Rotations x 1 minute
Kneeling Arm thread x 1 minute
Kneeling Spine Wave x 1 minute
Alternating Floor Scorpion x 1 minute
Standing Lateral Spine Roll

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