Full Body Landmine Workout (FULL BODY POWER!)
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- čas přidán 7. 10. 2018
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Ready to build the explosive force and head-to-toe power of an MMA fighter?
Joel Paquette here from Blue Star Nutraceuticals and today I’m going to show you how to build dynamic speed, and full body explosive strength for true knock-out power using just a landmine set up and a few plates.
This is the Landmine Power Complex!
The landmine is one of the cheapest and most effective pieces of equipment available.
It will keep you on your feet - keeping your core engaged for the whole workout - and even better, the unilateral movements help develop more balanced strength and a better proportioned physique.
So grab the landmine and get ready to work - this is The Landmine Power Complex!
Landmine Power Complex:
As always, the workout will be listed for you in the description below.
We’re going to perform a complete full body power workout - Push - Pull - Legs - and Core
This workout is to be performed in superset fashion.
For Push, Pull and Legs you’re going to perform heavier weight for 5 reps of each exercise to maximize power and explosive force.
For Abs you’ll perform 10 reps because they require more volume to really fatigue.
You will have 1 Minute to rest between Supersets and 2 Minutes rest between rounds.
Repeat all 4 supersets for 4 Rounds - aiming to complete the whole workout in 60 minutes or less. If it’s taking you longer than that - then pick up the pace.
Superset #1 - Push - Pull (A)
Exercise 1A - 1 Arm Shoulder Press:
Throw a plate on the bar - grab on right at the end, standing in a split stance and drive the weight up overhead - brace the core and be explosive - Perform 5 reps on one side then immediately on the other and then into the next exercise.
Exercise 1B - T-Bar Row:
Load up a few plates on the bar, grab a V-Grip around the bar and row that weight up to your low chest - keep your torso bent parallel with the floor - pull with your elbows and squeeze your back at the top.
Superset #2 - Push - Pull (B)
Exercise 2A - 1 Arm Cross Chest Press:
Set up similar to the shoulder press, but turn your body perpendicular to the bar, drive the weight up across your body squeezing your chest hard at the top. You should really feel this in the upper and inner chest fibers.
Exercise 2B - 1 Arm Lat Row:
Drop the bar down, standing perpendicular to the bar again and pull with your elbow, squeezing your lat as you drive your hand up to your ribs like you’re starting a lawn mower. Perform 5 reps on one side then immediately on the other.
Superset #3 - Legs
Exercise 3A - Landmine Goblet Squats:
Hold the end of the bar at your chest with both hands facing in line with the bar, squat down allowing the landmine to push your hips back into a good position, squat all the way down then explode up driving through your heels.
Exercise 3B - Landmine Split Squat:
After the Goblet Squats Torch your quads, we’ve got split squats to work more hamstrings.
Stand perpendicular to the bar and grab the end of the bar with your arm down at your side. Drop the back knee then drive through the heel of your front foot, focusing on working that front hamstring and glute. Perform 5 reps one side then the other.
Superset #4 - Core
Exercise 4A - Wood Choppers:
Finally in our last superset we’re going to work the core to develop that rotational power for your punching and kicking follow-through. First up is Woodchoppers. Drive the weight from one hip up above your opposite shoulder for 10 reps then switch sides before moving on to the final exercise.
Exercise 4B - Full Core Twists:
To finish off the core we’re going to do full core twists from side to side. Start with the weight at one hip, drive the weight up over your head and all the way over to your opposite hip then reverse the motion - that’s one rep. Once you finish 10 reps - that’s the end of round 1.
Take 2 minutes to recover then you’ll repeat the whole circuit for 3 more rounds.
And that’s it - a full body, power building landmine complex.
Let me know how this workout went in the comments below! Smash the thumbs up button if you liked this video and subscribe to Blue Star Nutraceuticals for more killer workouts and videos just like this!
Until Next Time - Stay Strong and Keep Fighting Through!
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#BlueStarNutraceuticals #LandmineWorkout #FullBodyWorkout - Sport
If you've never used the Landmine before... or thought it was only for T-Bar Rows - today I'm going to show you how to train your full body with this one killer piece of equipment!
I like this video. I already have a routine but I split this video up and incorporated it into a few different workouts. Good stuff!!
I’ve used a landmine as my go-to for months now. I did this push-pull set up, and holy crap! Does it feel awesome! Thanks for posting. 👍🏼😊🇨🇦
55 years old love the landmine exercises just got viking press attachment love it to
Great work, Don! 55 years young! 👏💪
I'm 61 years old, and I just did the workout. I liked every exercise, except the 1 arm cross chest press (I didn't feel it in my chest at all) The rest was great. I did it in 34 minutes, didn't rest much.
Love the blue star workouts that you can do at home. THANKS
Awesome to hear Chuck. Thanks for giving the workout a shot and letting us know how it went! The cross chest press is a bit of a different one, can take some time to get the right feel in the chest, rather than the shoulder.
Want to make sure you're keeping your shoulder blades pulled back and your chest puffed up throughout the movement and focus on squeezing the chest as you push the weight across your body. - Try switching up the angles and focusing on keeping your shoulder back and chest up next time (Y)
I've been rotating landmine and kettlebells for about a month now. Going to add this program in my routine. At 76 now it's all about conditioning . Glad I ran across tis workout !
Hey, thanks for finding us and taking us along your journey! Keep up the great work! 💪
This is the first video I've seen of yours and your presentation is best I've ever seen, strait to the point after a brief explanation of what's to see, clear voice, not a lot of extra talk, easy to understand by simple teaching. I immediately subscribed and rang the bell. I went strait to the gym and started slowly and small. I will be watching for more videos from you. Thanks for being a pro. for the public.
Glad we could help Jesse! Thanks for the support and putting these to work for you! Keep training hard!
Doin this right now- love it 1/2 way through.. great workout. Easy on my sketchy knees too!! Thanks guys!!
Awesome dean! Thanks for giving the workout a shot and leavin feedback!
This looks fantastic! I can't wait to try it.
Thanks for checking out the vid! Let us know how the workout goes when you get a chance to give it a shot!
Definitely adding this to my weekly routine great circuit 👌🏾
Definitely a killer and massively under-utilized form of effective training
Great instructions! So few people at the gym use this machine so it usually available. I'm 67 and hooked on Landmines Supersets - Thanks!
Right on! Thanks for watching! 💪
I just had to let you know I tried it after watching your video and YES it is a powerful workout for he whole body. I especially like the core results. Thanks again.
Great job Jesse! Keep training hard
Thank you, thank you, thank you, thank you!
Glad you liked the workout Shayon! Keep training hard
Good stuff!!!
Thanks Freddy! Glad you liked the video!
“If it’s taking you too long....speed up!!” I love it!!!!!
Motivation!
Super!!!!!!!!🤩
Thanks Didi!
Nice. I feel it.
Awesome Stan, thanks for trying it out! Glad you liked the workout!
Awesome 👌
Thanks!
Am searching for dis type of workouts....feeling happy bro now💥💥💪
Glad we could help out! Hope you enjoyed the workout. We have a couple other great landmine workouts on the channel as well you can check out :)
This shows you don't need a bunch of elaborate equipment, just thinking power and easy learning ability thanks to this video. It takes up very little space and is like all other equipment, you just have to do it and use it. Too simple, too easy but worth the training. Thanks for the knowledge, hints and tips.
You got that right Jesse - with a bit of creativity, you can craft a killer workout out of just about anything you've got access to! Thanks for watching
Never used landmine before. This is the video I was looking for. Subbed!
Awesome to hear Arif! Let us know how it goes when you give it a shot! 🔥💪
Great exercises!
Glad you like them! Thanks for watching
Awesome workout💪
Glad you liked it!!
I feel the burn 🔥 that's a good workout.
Absolutely! The landmine is often forgotten but incredibly effective
Brilliant demonstration and magnificent workout that will allow progression, muscle growth and conditioning..
Couldn't agree more! Keep training hard!
Really good!
Glad you liked this one Anton, the landmine is often under utilized, but such a great piece of training equipment
Did this workout on day one this week. Amazing and kicked my ass. Won’t ever skip this. Thanks for sharing.
Our pleasure! There's 400 more where this came from! (And +2 every week!) 😃
czcams.com/users/bluestarnutraceuticals
Finally tried this today. Holy smokes. Much tougher than I thought it would be. Loved it though, will definitely be doing this more often!
Amazing to hear! Looks can be deceiving haha. Glad you gave it a shot and got to see how effective it can really be!
I stumbled across this while I was looking for a new protein supplement. Well I went up stairs to my home gym, threw the barbell in the corner with a towel against the wall. The first round was just to practice technique with the bar since I haven't done some of these body twists with the landmines before. then I loaded on the weights and got through 4 rounds in an hour. I still have a few things I need to dial in on for stability but this workout left me soaking wet and forcing myself mentally during the second half of round 4. Thanks Joel for the awesome workout!
Awesome to hear! Glad you found a new way to challenge yourself and improve your physique. And if it's protein you're after, can't go wrong with Iso-Smooth for a lean, high quality protein, or Post-Factor for an all-in-one recovery formula
@@BlueStarNutraceuticals most of the iso-smooth is sold out on your site from what I see, when do you get the vanilla in again?
Great
Often forgotten and overlooked, but the landmine can be one of the best physique transforming tools in the gym!
I fucking love these people. Rest of the CZcams work out people. This is how you make a video. No meandering. It's quick. It's almost like they want you to use it so they prepared before they filmed it.
Glad you like the vid Stephen! Just doing our part to be the best fitness channel on CZcams 💪🔥💯
Land mines are badass!
💯💪
Uau...very good 💪
Thank you! 😃
Didn’t even watch 20 seconds of the video yet and know it’s gonna be 🔥 thanks!
Hahaha... yup! 🔥
I was looking for the name of this style of exercise! Thank you!
Happy to help, thanks for watching!
@@BlueStarNutraceuticals 😊👍
Of all the many landmine exercises I've seen in CZcams, this is the best! I've tried it and will continue using it. Thank you! Just a quick question: do you know approximately how much calories this entire workout burns?
Awesome to hear Romel! Glad you like the workout. The workout itself will burn a few hundred calories, but all depends how hard you push yourself, rest times, intensity etc. so it will vary greatly for every person. Not too important how much you burn during the workout anyway. Instead, want to focus on controlling your calories you eat each day and boost the metabolism with these workouts to burn more calories all day long. 💪
Watching again! Like button smashed! 👍
Love it! Keep smashing it and we'll keep bringing the best workouts available on youtube!
@@BlueStarNutraceuticals Thanks! 😊
Hello from India 🇮🇳... Thank you very much for this excellent workout video 👽👽👽
You're so welcome! 🙂
Looks great I'm gonna do them today
Awesome, how'd the workout go?
@@BlueStarNutraceuticals It was great
I humbly practiced two rounds today! And wow did my heartrate get up! I am looking forward to fitting in time to do all rounds!
Awesome work! 🙏
Totally will give it a go next time
Awesome. Let us know how it goes when you give it a shot!
That was a total killer!!!! ☠️🔥☠️🔥
Super workout
Thanks for watching Adil! Glad you liked the workout 💪
@@BlueStarNutraceuticals useful info
@@adilzahidoglu4291 great to hear.
Love the look of this workout, super keen to give it a shot. What would you recommend for a warm-up? Would you simply do a round of each exercise with a lighter weight?
Yes that's one of the best ways to warm up, rehearsing movement pattern and preparing body for work
Love land mines and love the video is there more you can show on t-bar rows possibly to help with traps. Thank you.
Hey! 👋 You may be able to find what you're after here: www.youtube.com/@BlueStarNutraceuticals/search?query=traps
... and, or here: www.youtube.com/@BlueStarNutraceuticals/search?query=t-bar%20rows
Amazing!! Chaooo cesárea surgery!!!!!
Thanks for watching! Glad you liked the work!
Only on my second rotation but man this workout kills
Great job sticking with it and pushing through!
Done, 40 minutes.. Oh god damn that hurt.. Thanks for that
Awesome job Chris! THanks for watching and putting in that work!
i did another variation of this, in a super set manner as follows:
1 Arm shoulder press + reverse lunging.
Squat + shoulder press
split squat
1 Arm cross chest press
T-Bar row with tying the bar with steel chains which allows more movement which is restricted because of the plate size.
core twister
Dips
Hanging Leg raises
After that i felt like i was about to die or having a Panic attack lol. Dont try it unless you are a freak like me who likes being in that situation and feel good when i recover. The thing i notice in this workout is that its kind look like Cardio but its not and this did not make me lose any muscles but i gained more weight and good stamina.
Great job PK, way to take the workout and make it your own. Keep training hard!
For landmine rows is it better to have one of the metal tbar handles or the ones with fabric wrap and around and plastic handles?
Either will work
I fucking love this video bro 🇦🇺🇱🇧
Love to hear it! What's your favourite exercise from it?
What is the mat called that you’re standing on to lift? I need one and don’t seem to be typing in the right thing to find it or something similar.
Hi! Is this what you are looking for to perform deadlifts?
www.roguefitness.com/rogue-deadlift-platform
seems like a great workout...you can add weight if needed since you have 60 sec rest...
Absolutely! You can add or decrease, depending where one is at in their lifting experience and/or program. 💪
I have been a bodybuilder since age 14. I am 58 not and experiencing shoulder tendonitis. I am doing PT for my shoulders and just started doing Landmine exercises. However, my barbell is 7ft long and 45 lbs. I found a 6ft barbell that only weighs 15 lbs which may be good for me as I am doing rehab. Can you do Landmine workouts with a 6ft barbell, or does it have be 7ft? What is the minimum length of barbell for Landmine workouts?
Hi there! If a 6' barbell works for you, go for it! It comes down to personal choice and what you have available, to perform the action safely and effectively. 🙂
Hello! What would be optimal percentage of one rep max weight for this workout?
Generally around 70% - however much you find you can handle for the 10 reps each exercise while making it through the supersets. 💪🔥
@@BlueStarNutraceuticals Thank you!
I just added this to my workout regime. How many times a week would you do it?
This is great to add in to your routine once or twice a week in combination with other upper/lower body workouts or workouts targeting more individual muscle groups.
It's always a good feeling when the exercises you do, others don't. 😂
Be one of the few who do, rather than the many who don't 😄💪
Did it in 24:05 with 25/50lb plates. Definitely need to add the weight to make it harder but it still kicked my ass. Thanks for the workout!
Progressive overload over time is key, great job pushing through, let us know how it goes after you step the weight up next time
Joel has the perfect bodie!
Thanks for the support Nikolas!
Hi :)How many repa for legs?
5 Reps just like the Push and Pull exercises. If you ever have questions about the workout breakdown the workouts are always listed in the description of the video 👍
Aloha Joel, although I like my traditional weight training, I recently got hooked onto these landmine workouts and attempted 2 different ones this past week and got my @ss handed to me(awesome and different stuff), now compared to traditional weight training M-F...how often can landmines be performed. Mahalo, retired(HFD) Firefighter from Honolulu
Hey John, thanks for watching. You can perform landmine workouts as often as you like really. A lot of traditional weight training workouts can be replaced with these landmine workouts. Or you can mix and match throughout the week. Whatever keeps you motivated, training hard and making improvements.
Whoa!! Bruddah John!! Just got our land mines too and gonna try this workout! Looks killa!!
I'm going to do this for the next month or so. See if I can't kill the moobs and back fat
Be sure to check out our weekly Faster Fat Loss™ series on the channel as well. We have a new workout every Sunday! 🔥💪
Could i use a landmine in my home gym? Which has a carpet therefore a landmine attachment/unit can not be screwed down :(
Absolutely. The actual landmine attachment isn't always necessary. These can be performed wedging the bar in the corner of a squat rack or with some weight on the opposite end to counter-balance. You can also find landmine attachments that side inside plates or attach to your rack, so you don't need to attach anything to the floor.
I can only go to the gym on Saturdays and Sundays. Do you recommend this workout for those days?
Any workout that you will enjoy and fits your schedule - go for it! ... yes, you can perform this workout. :)
@@BlueStarNutraceuticals would doing this workout two days in a row be too much?
hmmmm nice workout using one tool to hit the whole body...gotta try this one. only used it for t*rows and now look at all one can do with this single device. learn something everyday lol
Haha you got it brother! Thanks for watching. Let us know how it goes when you give it a go! 💪
Is is good for rugby training?
Of course, any of our workouts focused on building explosive power will be great for Rugby and many sports
how many sets per exercise
All of them! Haha, 4 rounds for each superset. If you ever have questions about the workout - we always list the details in the description of the video as well for future reference 😀💪
Would this help me for football tho
Absolutely. Any workouts that help increase your explosive power and core stability will help with football. Be sure to check out our Train Like an Athlete series on the channel as well. 💪🔥
Is this workout ok for women? I’m keen to do it but am a lil intimidated
Hi there! Every workout a man can do, a woman can as well. 🙂
I will totally do it! I love the landmine. (I am not so much into the explosivness, as a more controlled manner).
How many days a week I should do this?
Because this is a full body workout you can perform it 1-2 days per week being sure to provide at least one full day for recovery before and after doing this workout in your regular routine.
@@BlueStarNutraceuticals thanks
Easy to perform than following which one and how to do .
Thanks for watching Virtue
I tried this and it is awesome but he makes it look so easy which is not😂
That's the truth! 🥵
I will be training by myself in the low ceiling basement , can I just do Landmine full body workout as my only routine?
There's plenty of minimal equipment workouts on the channel, dumbbells, landmine, bodyweight. Lots of ways to mix things up and make do with what you got 👌
ponete zapatillas por el amor de dios!!
jajaja :)
Seems dangerous not to wear shoes doing any workout with heavy weights. 😳
Joel's built different 💪
That wasn't a "full body" workout, the hamstrings didn't get hit since you need a knee flexion or hip extension movement for that, like a leg curl or romanian deadlift, in knee extension exercises like squat and lunges they only act as dynamic stabilizers.
Other muscles that barely got any love was the lats, pecs, biceps, triceps long head, erector spinae and calves.
A full body workout doesn't mean you have primary movements targeting every single muscle group. Simply means you're utilizing the full body throughout the workout. This is why it is important to include multiple different workouts as part of a whole routine.
As advertised! Full body it is. NOT an iso workout to specifically target any particular muscle group.