Scottsdale Health March 2020

muscle
/ by Jess Hutchens / photos by James Patrick
Body by Barbell
A high-intensity workout to prep for spring in the sun
Many people get excited for spring break
as it’s a time to take trips to the beach or
lay out by the pool. If you are wanting to
get a little more prepared for swimsuit
season and spring break this March, try
adding in this high-intensity barbell workout
the next time you hit the gym.
Jess Hutchens is an ACE Certified Personal Trainer, Fitness Nutritionist, and Behavior Change Coach.
For more information visit jesshutchensfit.com
Circuit #1:
Barbell Squats
followed by Jump
Squats
Barbell Squats
Start with the bar
on the upper part of
your back and standing
with your feet
shoulder-width apart.
Slowly squat down
by keeping your
knees apart and moving
your hips back
as if sitting down
on a chair. Squat
down until your hips
are lower than your
knees, making sure
to not let your knees
cave in. Squat back
up to starting position
with your chest up
and hips coming back
to neutral, not thrusting
forward. Deep
breath in on the way
down and exhaling on
the way up.
Jump Squats
Start with feet
shoulder-width apart.
Squat down, swinging
arms back as
you lower your body.
Propel yourself up
into the air back in
starting position, with
arms raised above
your head. Land back
into the squat position,
carefully distributing
weight evenly
onto feet and not just
on toes. Go as fast
as you can.
Circuit #2:
Barbell Deadlifts
followed by
Burpees
Barbell Deadlifts
Start with your feet
slightly under the barbell
and legs almost
shoulder-width apart.
Next, bend over and
grab the barbell with
an overhand grip that
is shoulder-width
apart, keeping a huge
focus on making sure
your back is completely
straight and
not rounded. Hinge
forward by bending
your knees so that
your shins are touching
the barbell. Next
you will hinge back
up, lifting your chest
and straightening
your back. Slowly
lower back down,
keeping your back
straight, and repeating
the movement.
Exhale on the way
up, inhale on the way
down.
Burpees
Start by standing with
your feet shoulderwidth
apart and having
your arms down
at your sides. Bend
your knees down
and reach forward to
place your hands on
the ground. Kick your
legs back so that your
body is straight, and
lower your body into
a pushup position by
bending your elbows
and lowering your
trunk. Push back up
and straighten arms,
bring legs forward,
and go back to starting
position. Go as
fast as you can.
Circuit #3:
Barbell Hip
Thrusts
Sit down and roll
the barbell over your
hips, then bring your
feet back toward
your body and keep
legs shoulder-width
apart. Plant feet firmly
on ground. Raise
your back so that the
bottom of your shoulder
blades are on the
bench. Keep your
head facing forward
at all times, tucking
your chin down and
not letting head fall
back. Raise your hips
so that you are at 90
degrees, and focus
on tilting your pelvis
back and squeezing
your glutes at the
top. Slowly lower. Be
sure to exhale on the
way up and inhale on
the way down.
26 ScottsdaleHealth 03/20