Hey everyone! This week I finally was able to get back into the workout groove and it felt so good! Between bootcamp and working out at home, I feel my strength returning after being sick for over a week.
A few months ago, I bought Lebert Equalizer Workout Bars. These bars are a lot harder than they look, and the workout they give you makes you feel the burn. Tonight I decided to do my own remedy of what I call a ‘beginners’ workout. Since I am currently in a cut for my caloric intake, muscle building is not my main focus right now. With that being said, I did 3 rounds of circuits with a low intensity jog in between which made me sweat and feel accomplished.
If you have never used equalizer bars before or if you are just starting to use them, then this workout is for you. I offer some tips below along with modified movements for each exercise. Make sure to keep those tips in mind for a solid workout.
Beginner Equalizer Bar Workout:
Dips: 5-8 reps
Pro-tip: For a modified move, keep your feet on the floor. As you get stronger, put only your toes on the floor. Once you have gained enough strength, pull your feet off the floor.
- Set up the Equalizer Bars so they are parallel.
- Position your body between the bars, standing to start.
- Rock your hips back, squatting down reaching and grabbing the foam handles. From this position your arms should be fully extended, with your hips and knees slightly bent. You can keep you feet on the floor or lift them up depending on your strength level.
- Bend your elbows, lowering your body toward the floor. Allow your hips and knees to bend to accommodate the movement. When your elbows hit a 90-degree angle, reverse the movement and press yourself back up.
- Continue for 5-8 reps, rest, and repeat the exercise three times.
Single Pull Up Hold
Pro-tip: Wear pull-up gloves or use tape on your hands. My hands are finally getting used to gripping the bar. If they are not used to it, then it may cause blisters to form on your skin.
- Place one of the bars in front of you horizontally.
- Sit yourself underneath the bar and grab the foam handle. Your palms should be facing you.
- Pull yourself up off the floor and hold for 5-10 seconds.
- Repeat 3 times. (Enjoy my focus workout face below).
Pro-tip: For a moderate pullup, place your feet on the ground with your knees bent. For an advanced pullup, place your legs straight out on the ground.
- Set the bars next to each other on the floor, parallel.
- Lie down between the bars and grab the foam handles with each hand. With your knees bent and feet on the floor (for modified) or legs out in front of you (for advanced), lift your hips up off the ground so that your body forms a diagonal line from shoulders to knees.
- Pull your body up toward the crossbars, bending your elbows and squeezing your shoulders together. When your chest is almost at height of the bar, reverse the movement.
- Continue for 5-10 reps. Repeat 3 times.
Pro-tip: Use a mat on the floor to help protect your knees when kneeling.
- Place one of the bars out in front of you.
- Kneel 1-2 feet away from the bar and bend forward, keeping your back straight.
- Place both hands, palms down on the bar.
- Bend forward towards the bar, bending your elbows, so that your chest comes to the top of the bar. Reverse movement.
- Continue with 5-10 reps and repeat 3 times.
Pro-tip: Do pushups from your knees if your not comfortable with your legs extended.
- Place one of the bars down on the ground, flat.
- The lower end of the bars should be closest to you, and then feet of the bars should be furthest away.
- Place your hands on the sides of the bars and position your feet behind you or your knees on the floor.
- Begin by holding a plank position and bending your elbows down, bringing your chest towards the floor.
- Push yourself back up from this position and extend your arms bringing you back into a plank position.
- Continue with 5-10 reps. Repeat 3 times.
I hope you enjoy this workout, I know I did! With it being 84 degrees earlier, I was sweating bullets!
Keep up the good work, you got this!