One bar is all you need for this pulse-pounding total-body thrash.

DIRECTIONS: This barbell complex doesn’t just hit every muscle group, it’s also a fun and challenging way to get your workout in. After a thorough warmup, load a barbell and set it at your feet. Then complete 10 rounds as quickly possible while keeping good form on all the exercises.

THE CATCH: The number of reps escalates as you go on, starting with one rep on all exercises in Round One, moving up to two reps in Round Two, and so on up to 10 reps in Round 10. Record how long it took you to work up to 10 rounds for reference and try to beat that number in future workouts. Make sure to do at least 10 minutes of a cool-down—light jogging or walking on a treadmill—and stretch before leaving the gym.

THE BARBELL
COMPLEX WORKOUT

EXERCISE
Barbell Pushup
Sumo High Pull
Bentover Row
Front Squat
Thruster

EXERCISE DESCRIPTIONS
BARBELL PUSHUP: Get into a pushup position with both hands on the loaded barbell. Keep your body in a straight line from ankles to shoulders. Perform pushups, getting your chest to the bar on each rep. Squeeze the bar tight to keep it from rolling away from you.

SUMO HIGH PULL: Take a wide stance and spread your feet so that your toes point out. Squat down to grab the bar with an overhand grip. Keeping your back flat, stand up explosively and pull the bar up to your chin.

BENTOVER ROW: Grab the bar with an overhand grip and bend at the waist, keeping your back flat. Extend your arms fully, then row the bar into your stomach near the bottom of your ribcage.

FRONT SQUAT: Set the bar across your front delts and collarbones, holding the bar in place using just your middle and index fingers (pictured) or by crossing your arms in front of you. Squat low to the ground, aiming to get the top of your thighs parallel to the floor on each rep.

THRUSTER: With the bar in the front squat position, switch to an overhand, shoulder-width grip. Squat low to the ground, then explode upward, pressing the bar overhead at the top of the rep. This should be one fluid motion.