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Full Body Workout For Strength Endurance And Aerobics In One Exercise

Updated on May 15, 2010


Before beginning any exercise program you should first consult with your physician.

Proper warm up should be done before beginning this exercise. You should also stretch before and after following this program. A basic understanding of freeweight exercise will be helpful to understand this program. All that is needed for equipment is a bar or some dumbbells with some weights if you would like to add them.

The Excercise

This exercise can be used as your complete exercise program or you could use it to switch up with a program you are currently participating in.

This is a simple exercise that combines a few well known free weight exercises. A barbell and some free weights need to be used in this program.

You will combine the following exercises.


Reverse Curl

Military Press


To begin with you should use very little weight until you get a feel for the exercise. You can add weight as you progress.

Stand with your feet shoulder width apart and knees slightly bent with the barbell on the floor.

Bend over at the waist getting an overhand grip on the barbell.

Stand up straight bringing the bar to your waist.

Reverse curl the bar bringing it under you chin.

Military press the bar over your head and return it to your chest under your chin.

Squat the bar bringing your thighs parallel to the floor.

Stand back up and lower the bar back to your waist.

Lower the bar back to the floor bending at the waist.

Repeat until all repetitions are done.


Start out with one set of ten at a low weight until it seems easy. Over a few weeks build up to three sets of ten. When this can be done with ease it is time to add more weight. Do not add too much weight at once as this will lincrease your chances of injury.

To build endurance increase the sets to five sets of fifteen reps.

To concentrate on strength increase the weight keeping the reps low.

To increase aerobic benefit keep the weight low and do the workout at five sets of twenty five.

To get the most benefit out of this routine mix up your workout basing different weeks on the strength, endurance, and aerobic side of this program.



Benefits And Choices

The combination of these exercises done in a fluid motion will work every muscle in your body.

Some variations to this could include adding a few other exercises at different points.

While bent over at the waist you could add bent over rows.

While holding the bar at your waist you could do upright rows.

At the top of the military press you could lower the bar behind you head doing a tricep curl.

You could also do lunges instead of squats.

Shoulder shrugs could also be done with the bar at your waist.

This is an excellent routine without needing hundreds of dollars in equipment. It does not need much space either so if your on a low budget and cannot afford a gym membership try this out and you will be amazed at the results. Make sure you give your body some days off to rest.

This can be an easy routine with low reps and very little weight or this can be a strenuous routine with high weight and reps.

You can do this with just the bar in a great aerobic workout.

However you use this routine I hope you enjoy it and have good luck with it.


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    • matt weatherill profile image

      matt weatherill 

      8 years ago from Lancaster

      Great hub, lots of good info.

    • akirchner profile image

      Audrey Kirchner 

      8 years ago from Washington

      Very good information and that is the hardest thing for folks to realize - you don't have to spend tons of money to stay in shape! Great hub.


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