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One Tool for a Total Body Workout
by Trillia Newbell
Weight training is an effective way to burn fat and is essential for bone health. With so many weight training devices on the market it could be difficult to decide which ones to use. The Body Bar or Versa Bar is a great tool for in home or gym use. It is versatile, easy to use and simple to store.
Benefits and Advantages of the VersaBar
Versatile
The Body Bar and the Versa Bar are weighted bars with options between 4 to 36 pounds. With only one bar you are able to do several exercises hitting major muscle groups including legs, chest, back, arms, shoulders and abs. Because it is a weighted bar, you do not have to worry about changing weights to add weights, limiting the amount of equipment needed for your strength workout.
Easy to Use
The bar is one long stick, available in lengths from 4 feet to 6 feet based on weight. There are no tricky devices and there is nothing to put together once at home. All of the weight is in the bar. Both the Body Bar and Versa Bar have rubber on the outside making it easy to grip. You can move through various planes with great ease.
Simple to Store
The bar can be stored in your home closet, garage, or almost anywhere and go practically unnoticed. If you are a gym or studio owner the bars are great because they are all you need to provide safe and effective weight formatted classes. You can store them vertically or horizontally. The weighted bars could potentially save you space and money.
Let’s Workout
A common mistake in purchasing equipment isn’t in the equipment itself; rather it’s that the equipment does not get used. One key to keeping your workout going strong with the weighted bar is to be consistent. Find a routine that works for you and stick with it. Try to lift weights two to three times a week. Hit every major muscle group. Remember, muscles burns fat so if you want to trim up and get stronger, grab your weighted bar and let’s workout!
Exercises you can do with the Body Bar and Versa Bar along with a one week workout program.
Squats
Place bar on shoulders (off neck). Sit back so that your knees are over your ankle
(Option: Hold bar vertically out in front of you so that one end is on the floor for extra support.)
Bench Press
Lay flat on back. Hold bar so that your hands are outside your shoulders. Bring bar down towards your chest, making sure your wrist in line with your elbow at the bottom. Press up and squeeze chest together at the top of the press.
Double arm row
Stand so that one leg is in front and the other is straight behind you. Place the end of one weighted bar in your hand with one end touching the floor behind you. Extend hands in the front. Bring your hands in by your sides with elbows going straight back. Squeeze your shoulder blades together as your elbows go back. Extend hands and repeat.
Upright row
Hold weighted bar horizontally in hands. Bring hands slightly outside of shoulders. Bring bar up to the midline of your chest with elbows leading the way. Return straight down.
Front lift
Hold weighted bar horizontally in hands. Bring bar out and up so that hands are extended and the bar is in line with or slightly below the shoulders.
Bicep Curl
Hold bar with an underhand grip. Bring bar up towards shoulders and back down.
Triceps Kickback
Hold bar horizontally behind your back with hands facing the back. Squeeze elbows in towards your body. Extend forearms so that the arms are fully extended. Bring forearms back in keeping elbows locked into place throughout the exercise.
Triceps Extensions
Hold bar above head with hands in line with shoulders. Squeeze elbows together. Bring forearms down, toward the back of your head keeping elbows facing the front and elbows squeezed in. Squeeze back up to complete the exercise.
Hip Abductor
Sit bar vertically beside one leg. Lift the leg so that the bar is resting on it about 45 degrees and then return leg to start.
Walking Lunges
Place bar on shoulders (off neck). Step long, square off hips, and kneel so that front knee is over the ankle and back knee is hovering over the floor. Push straight up, bring feet together and continue switching feet.
Shoulder Press
Hold bar at chin level with hands outside shoulders. Extend straight up and slightly out and return to chin level.
Back and Oblique Twist
While standing or sitting with legs crossed, hold bar horizontally in hands. Bring hands by your sides. Slowly turn shoulders to one side to initiate a twist and then slowly move to the next side. Squeeze abs in towards your back to protect your back throughout the duration of the exercise.
Advanced Crunch
Lay flat on your back with knees up and feet on the floor. Hold bar horizontally out towards legs. Lift shoulders and begin to do a normal abdominal crunch. Side bar up towards knees and lift as high as you can keeping lower back on the floor. Slowly return to floor and repeat.
Trillia Newbell is a freelance contributor to the "The Knoxville News-Sentinel" and "American Fitness Magazine." Newbell is Aerobics and Fitness Association of America certified and holds five Les Mills certifications. She is a Les Mills BODYPUMP® Assessor and an AFAA Examiner and Presenter in training. Newbell studied political science at the University of Tennessee.
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