Youre about to discover the Big 5 Barbell circuit workout that will help you burn fat and build muscle at the same time. This is great for fat loss, but it's also really good for conditioning yourself for Mixed Martial Arts training.

So, we will do a Barbell Complex where you do a bunch of exercises back-to-back-to-back, with each exercise being done for 15 repetitions.

The type of exercises used in the Big 5 circuit include a squat, a pushing movement, a pulling movement, a single leg exercise, and a total body abdominal exercise.

For each of these circuits, you will complete all of the exercises without any rest in between, and then rest one minute and repeat for a total of 3 times through the circuit.

Start out with a barbell, however, if you are a bit weaker or are a female, then use a 25 pound EZ curl bar. If you find that that is still too difficult, then use a broomstick or just your bodyweight. In contrast, if you are super-fit, then you can go up to 55-65 pounds.

The first exercise to do is the squat. For 15 repetitions push your hips back, squat down to parallel, keeping your back flat, and then up.

Next, move on to 15 push presses, making sure to really drive up on the way up.

After the push press exercise, you'll move on to 15 standing barbell rows. For proper form, bend over slightly, keep your back flat, and bring your shoulder blades together.

Once you have completed all the repetitions for the rows, you'll then go into 15 forward lunges per side, alternating sides. For this exercise you want to step out and drop your hips straight down, driving back up. Make sure to stop that forward movement once you've planted the lead foot.

To finish off the barbell circuit, you'll do mountain climbers. So, holding onto the barbell that is placed on the ground, bring your knee up to your chest, alternating sides for 15 times a side.

At this point you will rest for one minute and then repeat the Big 5 Barbell Complex Circuit two more times.

Craig Ballantyne from Turbulence Training and TTMembers shows us how to lose fat and gain muscle with a hard core barbell exercise circuit.

Rates : 0
  1. mohamed ashraf / May 31, 2012

    Yo, have you thought about this thing called the Max Muscle Method? (go
    search google). My coworker says it gets people bulging with muscle.

  2. Russell Rudd / June 10, 2012

    are you comparing weak people to woman?

  3. milethan / June 12, 2012

    I agree with you…Female or Weaker? I teach Powerflex and the men in my
    class struggle quite a bit… !!!! Geez this guy needs to do his research

  4. poon man-ninetyseven / August 3, 2012

    mate, youve forgot your weights..

  5. LucisFerre1 / August 29, 2012

    First 10 seconds…LOL!

  6. LucisFerre1 / August 29, 2012

    Ah, I see…so it’s a work out for pussies.

  7. Sean Johansen / January 14, 2013

    weaker or female??? haha

  8. davidutu1 / January 19, 2013

    It would be a shame for you not to get ripped when these normal people do
    it easily using “Smashing Ripped X” (search for it on Google).

  9. mikez vergara / January 24, 2013

    @aokliia u’re right. i know the bad fat is the reason that stopping 6 pack
    coming outside even we work out well. btw!but ye I heard that most of the
    celebrities used to follow to kill their belly using this 7 food items.
    have a look here –>

  10. S Malik / February 17, 2013

    Hey YouTubers, have you seen Zippy Fat Loss? (Go Google it) You will find
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  12. venalama193 / April 9, 2013

    They laughed when I told them I would build muscle with “RushMax Muscle”,
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  13. Igor tsapoy / June 4, 2013

    Hello! I’m Ryan.I do -15 lbs in 2 month.More here yshort.pwqVQK

  14. Philip McDonald / June 15, 2013

    u’re right. you can make your workout sessions much more productive if your
    eating the right foods to avoid fat and belly. Between The surprising part
    is my friend who is not doing much excercises, maintaining his six pack
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  15. Andriy Goreliy / July 3, 2013

    Hey! I’m James.I did -10 lbs past 30 days.Go to

  16. Bilal Ghazanfar / July 23, 2013

    yep i agree. You are smart if you understand you need to eat right at your
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  17. katkandu65 / September 25, 2013

    Really? If you’re “weaker or a female”? This workout would be a nice warmup
    for me with the 45lb bar.

  18. Brian Montana / March 5, 2015

    Hundreds of thousands?…..well lets hear them.

  19. mrdogman51 / August 31, 2015

    This dude is winded 10 seconds into his own circuit video.

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