The Body Bar is a weighted bar used for all types of exercises. Below are seven exercises from Certified Personal Trainer Laura Schaelling with the YMCA which incorporate most of the body for a total workout.
Chest Press - Laying on a bench, step or BOSU, place hands slightly wider than shoulder width apart and lower bar to 1 inch above the chest and press up. For variety, change distance between your hands as you grip.
Triceps Extensions - Lay on a bench, step or BOSU, place hands directly at shoulder level on bar, hold arms straight up, bend the elbows back towards forehead and extend back to start. This may also be done in a standing position, holding the bar overhead with hands close together. Keeping the elbows pointing forward, drop the bar (hinging at the elbow joint) back to a 90 degree angle and return.
Single arm row – Hold bar in the center, bend knees, lightly lean forward, bring elbow up and back and return to start. Keep the elbow/arm next to the body as you perform this exercise.
Single arm press– One arm presses bar overhead then return to starting position without resting the bar on the shoulder or chest. You may do this with the bar horizontal or vertical.
Side loaded squat – hold bar over one shoulder and squat. Do equal sets on each shoulder.
Side loaded lunge – hold bar over one shoulder and lunge.
Trunk rotation –Hold bar at shoulder level, slowly twist side to side keeping hips forward rotating only the trunk. Another option is to lean slightly side to side without leaning forward or back.