Total Body Landmine Workout

Here are a few of my favorite barbell landmine exercises that I put together for you to create a total body workout. If you have access to a barbell at home, you can set it up in a landmine position by placing the end of barbell in corner of your wall (you can put a towel on the end of the barbell to protect the wall). Remember we are all different and every exercise may not be suitable for every person, always listen to your body and make sure you use good form throughout all of the exercises.

The Exercises

Landmine Single Leg Deadlifts: These are one of favorite exercises for strengthening the lower body as it targets the foot/ankle, hamstrings, and glutes. This single leg deadlift is also an anti-rotation exercise which strengthens the core muscles. It can also help strengthen your grip, especially when weight is added to the bar. To make this exercise more challenging try adding a resistance band or weight plates to the barbell.

Landmine Perpendicular Row: This is one of my favorite exercises for strengthening the upper body as it targets the upper back, shoulder, and arm muscles. This rowing variation also is an anti-rotation exercise which strengthens the obliques/core muscles and (if enough weight is added) can also improve grip strength. To make it more challenging try adding a resistance band or weight plates to the barbell.

Landmine Reverse Lunges: This exercise is one of my favorite lunge variations. It strengthens the foot/ankle, quads, and glutes. When enough weight is added to the bar, it also becomes a workout for your upper body and will help strengthen your biceps, lats, and shoulders. To make it more challenging try adding a resistance band or weight plates to the barbell.

Landmine 1/2 Kneeling Single Arm Press: This is one of my favorite exercises for strengthening the upper body as it targets the shoulders, upper back, core while being a fairly shoulder friendly pressing exercise. It also can help improve shoulder stability. To make it more challenging try adding a resistance band or weight plates to the barbell.

This two arm squat press is one of my favorite landmine exercises because it strengthens the upper body and lower body and can also get your heart rate up. It also may allow you to press a little heavier weight than normal due to the assist from your lower body. To make it more challenging try adding a resistance band or weight plates to the barbell.

The Workout

Below is total body workout using the exercises mentioned above. Use a weight or resistance that feels challenging to you but still allows you to complete 100% of the exercises with good form. Before beginning this workout make sure you start with a proper warm-up.

Aim for 4 sets of each superset

1A. Landmine Single Leg Deadlift x 8-10 reps each side
1B. Landmine Perpendicular Row x 10-12 reps each side

2A. Landmine Reverse Lunges x 8-10 reps each side, alternating legs
2B. Landmine 1/2 Kneeling Single Arm Press x 6-10 reps each side

Finisher: Set a timer or clock for 10 minutes complete 5 reps every :30 seconds for 10 minutes. Remember good form comes first. Use a weight that feel manageable, with no loss in form, for the entire 10 minutes.
3A. Landmine Squat Press

If you try this workout let me know by commenting below or tagging me on instagram.