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20-Minute BODYPUMP Barbell Full Body Workout

20-Minute BODYPUMP Barbell Full Body Workout — video by Les Mills Play · 21:13

Video by Les Mills on YouTube · Open on YouTube

A short BODYPUMP class: a light-bar warm-up, then high-rep squat tracks, deadlifts, rows and clean-and-presses, lunges with plate raises, and fast mountain climbers. Needs a barbell with plates.

  • 21 min
  • Intermediate
  • Moderate impact
  • barbell
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Step by step 9

Tap a time to watch that step in the video.

  1. Warm-up with a light bar: slow deadlifts, dead rows, upright rows and a slow clean and press. 0:25
  2. Leg warm-up: squats and wide squats, then side lunges, back lunges and twists holding a plate. 2:36
  3. Squat track: feet just wider than hips, knees in line with your toes and chest up, with holds at the bottom. 4:58
  4. Wide squats: heels wider and toes out, knees pushed wide; slow reps, bottom halves and then pulses. 6:23
  5. Back track: deadlifts and dead rows with the bar close, plus clean and presses caught high on your collarbones. 11:05
  6. Round 2 of the back track with a heavier bar if you can: rows, cleans and slow deadlifts. 13:47
  7. Lunges and shoulders: rotator raises with two plates, then long back lunges on the left leg with a raise. 16:10
  8. Mountain climbers, slow then faster, driving your knees low between your arms. 18:09
  9. Rotator raises and right-leg back lunges, then pulses, finishing with fast mountain climbers. 18:52

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Hinge at the hips and keep the bar close to your legs on deadlifts and rows
  • Push your knees out in line with your toes and keep your chest lifted in squats
  • Catch the bar high on your collarbones with elbows forward in the clean

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 5 takes load

  • Shoulders takes loadclean and press, plate raises, mountain climbers
  • Wrists & hands takes loadmountain climbers, barbell cleans and presses
  • Lower back takes loadbarbell squats, deadlifts, dead rows, cleans
  • Hips takes loadbarbell squats, deadlifts, lunges, cleans
  • Knees takes loadbarbell squats, wide squats, lunges, mountain climbers
  • Elbows movesrows, upright rows, cleans, plate raises
  • Upper back movesbarbell on the back, rows, upright rows
  • Ankles & feet movessquats, lunges
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Lighter bar and plates; mountain climbers at half pace

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Les Mills; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety