It’s January, and if you’ve been to a gym lately, you’ve probably noticed it’s a little more crowded than usual. It may look a little something like this.
All kidding aside, it may not be a free-for-all brawl but there’s most likely more people and less equipment to use. This can be frustrating when you hit the gym for your weekly workouts.
If this has been your experience this year, don’t let that deter you from going. Unfortunately, there will always be days when you may not have the exact piece of equipment you need to perform a specific exercise.
And that’s ok. The most important thing is that you’re there and ready to work.
With that in mind, I wanted to share a quick 3 exercise total body workout that you can use next time you find yourself in this exact situation. The great thing about this workout is you only need 1 piece of equipment.
Each exercise will be performed using a landmine and a barbell. Now, for those counting, you may have noticed I named 2 pieces of equipment but said you would only need 1. The reason I said you will only need one is that most gyms will not have a landmine to use.
If you’ve never used or even heard of a landmine before, it’s a ground-based rotational training device that allows the user to perform multiple exercises with 1 barbell. It looks like this.
While the landmine is a great piece of equipment to have, it’s not necessary for you to complete the workout. If you’re gym doesn’t have one, you can place the barbell against a corner and it will work just as well.
Now that you know what equipment to use, let’s talk about how these 3 exercises work the entire body.
To classify this as a total body workout, these exercises had to hit 5 major areas in my book.
- Chest
- Upper Back
- Quads
- Hamstrings/Glutes
- Core
Obviously this isn’t every single muscle of the body. But, when you look at the body as a whole, we’re hitting the front and back side of the upper body, the front and back side of the lower body, and the center of the body. This meets the standards of a total body workout.
Each exercise in this series hits 2-3 of these major muscle groups at once. Now, let’s get to the exercises!
1. Landmine Reverse Lunge to Press
This exercise targets the quads, chest, and core in one smooth motion. To set up:
- Grab the bar with one hand and hold it directly in front of the shoulder.
- Step back with the same side leg and tap the floor with the knee.
- Then, drive through the heel on the front foot and ball of the back foot and step back into a standing position.
- As you step forward, press the bar up and away from you.
- Return the bar back to it’s starting position and repeat.
The reverse lunge targets the quads while the press targets the chest. Because this exercise is unilateral in nature, you are hitting the core too.
In single-sided exercises, the abs have to work to resist movement. When you perform this exercise, the core has to work hard to help you maintain balance and prevent you from falling over.
2. T Bar Row
This exercise primarily targets the upper back. However, because of the position of the exercise, you’ll find that the core will be utilized as well. To set up:
- Grab V-Handle and hook it underneath the bar.
- Keeping the back flat, deadlift the weight up and stand tall.
- From here, push your hips back and bend over at the waist until your trunk reaches roughly 45 degrees.
- Then, pull the handle to your chest.
- Return the bar back to it’s starting position and repeat.
You’ll want to use small plates like 5’s, 10’s, and 25’s. I’m using a 25 in the video. Anything bigger than this will block your range of motion.
The most common mistake with this exercise is allowing the back to round. Be sure to keep the core tight and back flat when performing the T Bar Row.
3. Landmine Suitcase Deadlift
This final exercise targets the glutes, hamstrings, and core. The Landmine Suitcase Deadlift is unilateral, just like the Reverse Lunge to Press, so the core will be working to prevent the weight from pulling you over. To set up:
- Push the hips back, bend over at the waist, and bend the knees slightly until you can grab the bar.
- Tighten the abs, push through the heels and drive the hips forward into a standing position.
- Then, return the bar back the floor and repeat.
Depending on your height, you may need to elevate the bar to ensure you keep proper form. Those that are taller have a tendency to round their back because they have to travel farther in order to grab the bar.
You also may need to adjust the height based on the plates you have access to. I’m using a bumper plate, which is a rubber plate that’s same height as a 45 lb. plate. The one I’m using only weighs 15 pounds though.
Depending on your strength, if your gym doesn’t have bumper plates, you may only be able to use a 10 or 25 lb. plates. These plates have a smaller diameter than the 45 lb. plate. In this case, you would need to place something underneath the plate (like a box or other plates) to make it an appropriate height.
Here’s how to set up your set and rep schemes for the workout.
1A) T Bar Row 3-4 x 12
1B) Landmine Reverse Lunge to Press 3-4 x 8/side
1C) Landmine Suitcase Deadlift 3-4 x 8/side
So you’d perform 3-4 sets (depending on your time) of each exercise in a back-to-back fashion. Then rest 60 seconds between sets. And that’s it! Just those 3 exercises.
Wrapping Up
You may have a hard time getting in the exact workout you want when you hit the gym, especially around this time of year. But again, that doesn’t mean you shouldn’t go. It only means you need to adjust your training plan.
This 3 exercise workout is a great option for those in a crowded gym or those who are short on time. It effectively targets the major muscles groups of the body, requires little time, and takes up a small amount of space. Give it a try and let me know how it goes in the comments!
Photo Credit:
1. www.roypumphrey.com
