One Bar Workout with KSI

One Bar Workout with KSI

Today’s fitness video features YouTube legend KSI.

Hopefully you will have seen the trailers on Social, plus already be aware that KSI and I are old pals, having previously filmed a number of videos together in the past - some frivolous, some downright silly and others, quite serious but always fun and a pleasure to do.

This time around KSI came to me and asked me to show him the start of the proper way to train, as well as give him some general fitness advice.

Lots of people would have you believe training needs to be complicated and super difficult.

It’s simply not the case.

Today’s video is a simple One Bar Workout!  You don't need anything else but a barbell.

You can tailor this session to whatever fitness or training needs you have. If you are trying to get fit, then you can do it as a circuit. If you want to build muscle, then you can put the bar down between exercises and add more reps.

If building muscle and getting in shape is your goal, then I have just released my 12-week Lean Gains  Bodybuilding guide. This is all about toning and developing muscle for both men and women, as well as gaining a comprehensive understanding about nutrition and the importance of correctly fuelling your body to train. You can find out more information Here.

The idea behind a One Bar Workout means you don't need expensive gym membership. All you need is a barbell and some weights. However if you already go to the gym but find the squat rack always packed. Then you can just grab a bar with some weights and you are sorted.

If you want to try this beginner’s session then please watch the video for form and technique points. Weight lifting of any description only works if you execute your lifts with the right tempo and form.

The session is as follows;

The session is done without putting the bar down between exercises.

You are doing only 3 reps of each. You can increase these and the weight you lift.

Make sure you do this with a slow tempo

  1. Deadlifts -  3 reps

  2. Bentover Row - 3 reps

  3. Upright Row - 3 reps (you may need to put the bar down)

  4. Military Press -  3 reps

  5. Barbell Back Squat - 3 reps

Rest for 2 minutes after completing the circuit. Perform the above 4 times through.

If you like this type of training then we have loads of sessions already on our website. All you need to do is visit

Let us know if you liked this session and how you found it both in terms of the exercise detail and instruction as well as the actual session itself.

Please hare your progress with us via our social media channels. We will always post anything which  catches our eye.

Instagram @jameshask

Twitter @JamesHaskell


Stay tuned for our other exciting videos which go up all the time on YouTube or our website

– Entry was posted on May 6th, 2016 by James Haskell

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