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Lebert Equalizer Workout Boosts Endurance & Fatloss

The lebert equalizer workout is a high intensity circuit workout that build endurance and burns fat. If you don't have a lebert bar you can use a squat rack or chin-up bar instead. Any of the sandbag exercises can also be done with a dumbbell or medicine ball.

Perform 20 reps of the first 3 exercises going from one exercise to the next without rest. After your first circuit rest 30 seconds then repeat.

Continue with 20 reps (20 reps on each side if single sided move) of all remaining exercises including stretches going from one to the next without rest. After your first full circuit rest about 40 seconds then repeat one or two more times.

Exercise
Zercher Squat with side to side lunge
1. Start by holding the sandbag in front of your chest in a cradle type hold.
2. Get into a semi squatted position to begin the exercise.
3. Proceed to step to the side and squat down to reach the floor.
4. Stand back up to the box, but stay in the squatted stance while you step to the other side.
5. Repeat this movement back and forth until the desired repetitions are met. Remember to stay in the squatted position at the top.

Lebert equalizer workout tip:
You can also use use a dumbbell or medicine ball.
Sets RepsWeight/
Resistance
Half Moon Snatch
1. Start by placing a sandbag to the outside of one of your legs. Reach down with your legs semi-straight and grab the bag.
2. Extend your legs and lift the sandbag up and over the top of your head keeping your arms semi-straight as you lift.
3. Bring the sandbag up and over your head and place the bag back down on the opposite side.
4. Repeat this movement back and forth for the desired repetitions.

Lebert equalizer workout tip:
You can also use a dumbbell or medicine ball.
Sets RepsWeight/
Resistance
Squat Jump
1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2) Arms should be in the “ready” position with elbows flexed at approximately 90°.
3) Lower body where thighs are parallel to ground.
4) Explode vertically and drive arms up.
5) Land on both feet and repeat.
6) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.

Lebert equalizer workout tip:
Reach high and land softly.
Sets RepsWeight/
Resistance
Lebert Underhand Grip Supine Row
1. Start by placing one lebert bar on the ground.
2. Lie on your back and reach up and grab the bar. Both hands should be an underhand grip. Keep your knees bent throughout exercise.
3. Proceed to pull yourself up towards the bar.
4. Return to the starting position and repeat for the desired repetitions.

Lebert equalizer workout tip:
You can use a chin up bar or sub resistance band rows.
Sets RepsWeight/
Resistance
Abs-Side Pushups
1. Start by placing your hand on 1 equalizer bar and bracing yourself with your arm and body straight.
2. Proceed to bend your arm as if you are trying to do a side pushup.
3. Keep your body(core) straight throughout the movement.
4. Repeat for the desired repetitions and repeat with the other side.

Lebert equalizer workout tip:
You can also use a chin up bar or counter.
Sets RepsWeight/
Resistance
Lebert One Arm Rows
1. Start by bracing yourself with one hand on an equalizer bar.
2. With the other hand holding a dumbell at arms length pull it up towards your stomach.
3. Return to the starting position and repeat for the desired repetitions.
4. Repeat with the other side.

Lebert equalizer workout tip:
You can also use a chin up bar or counter.
Sets RepsWeight/
Resistance
Lateral Over/Under with Cones
1)Stand directly behind a bar or hurdle that is 12-18” above the floor.
2)On the “go” signal, you will perform a forward step over the bar with the left foot, push off with the right foot, and land in an athletic stance 1 foot on the opposite side of the bar.
3)Immediately upon landing squat down into a crouched position and step to the right or left under another bar that is 36” or taller.
4)Return to the starting position and repeat with the opposite foot. Focus on quickness and fluid movement.

Lebert equalizer workout tip:
Use the lebert bar and do only the under part. Again you can sub a chin up bar or set up a band or rope to do this. Be creative with what you have.
Sets RepsWeight/
Resistance
Bicep Curl/Front Raise/Squat
1. Start by holding a dumbell in each hand.
2. Curl the dumbells to shoulder level then proceed to extend your arms into a front raise.
3. Holding the front raise proceed into a squatted position.
4. Return to the starting position and repeat.

Lebert equalizer workout tip:
Sets RepsWeight/
Resistance
Lebert Basic Tricep Extension
1. Start by placing both hands on top of one equalizer bar and form a straight line with your body at an angle to the ground. Put you knees on the ground for support.
2. Proceed to bend your elbows so that they come down towards the floor.
3. Once you have reached full range of motion press your hands into the bar to extend your arms to full extension.
4. Repeat for the desired repetitions.
5. For a more advanced version use your feet as the base instead of your knees.

Lebert equalizer workout tip:
Use a chin up bar or sub stability ball tricep extensions.
Sets RepsWeight/
Resistance
Lebert Pushup with Twist
1. Start by placing one equalizer bar on its side.
2. Place your hands on the posts of the bar that is on its side. Put one foot on the ground with your leg straight. Take your other leg and cross it over and under your plant leg. Hold this position.
3. Proceed to go into a pushup until you have reached full range of motion.
4. Return to the starting position and repeat for the desired repetitions.

Lebert equalizer workout tip:
Can also be done with hands on the floor or on yoga blocks.
Sets RepsWeight/
Resistance
Hamstring Curl
1) Assume back lying position on floor. Place hands at sides with palms down on floor.
2) Start position: Place heels of both feet on top of stability ball. Raise hips off floor.
3) Curl heels toward glutes by flexing at the knee. Hips should remain off floor.
4) Return to start position.
5) Remember to maintain stability of ball by utilizing muscles in the trunk and core. To increase difficulty, cross arms hands over chest to take away base of suppport.

Lebert equalizer workout tip:
Use core to stabilize.
Sets RepsWeight/
Resistance
Glute/Piriformis Stretch
1. Lie back and cross legs with the involved leg on top.
2. Gently pull opposite knee towards chest until a stretch is felt in the hip area.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep the low back straight in a neutral position.


Lebert equalizer workout tip:
Sets RepsWeight/
Resistance
Letter T Stretch
1. Lie on back with right knee drawn toward chest.
2. Slowly bring bent leg across body until a stretch is felt in the lower back and hip area.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep shoulders squared and flat on ground at all times. Bottom leg should remain straight.


Lebert equalizer workout tip:
Sets RepsWeight/
Resistance
Supine Quadricep Stretch
1. Sit on the floor in a hurdlers position.
2. Lean back and support your upper body with your hands until a comfortable stretch is felt in your quadricep.
3. Hold for the prescribed time and then repeat with the other leg.

Lebert equalizer workout tip:
Sets RepsWeight/
Resistance

Get a lean toned strong upper body with pull up exercises. Great options with or without a bar for all fitness levels.