Last month, it was squats and bent-over rows. With a month of practice under your belt, we up the ante and add some more into the mix with part two of our barbell workout!

Getting a full-body workout doesn’t have to be complicated or time-consuming. Here are three more compound movements (meaning they work several muscles together) in our full body resistance workout you can try for yourself. Thanks again to personal trainer, Talya Berry from Morrinsville @Blueberry_fitness.

Remember, you don’t need a gym, just something that offers weight and, therefore, resistance. Tools from your truck, a duffle bag, kettlebell, dumbbells will all do – whatever you can comfortably and safely grip onto. Make sure the weight is distributed evenly across your body.

Keep the weight down as you get started – concentrate on the execution of movement patterns and good form. Also, consider any injuries you may have. Use the pictures and explanations in the article and/or reputable YouTube videos if needed to double-check your progress. What about a workout buddy to help watch your form? There’s nothing like having a mate when you’re on a journey. And don’t forget, the mirror is your friend when it comes to posture and body positioning.

For muscular endurance/lighter weights – try three sets of 12 reps for each exercise. For mass/heavier weights – try five sets of five reps for each exercise.

Barbell lunge

Weight recommendation: Moderate, maybe start with no weight at all. It is a complex movement.

Muscles worked: Glutes, quads, calves, hamstrings, lower back (full lower body)

Tips and tricks: Set up your feet hip width apart. Take a large step forward or back. As you bend your back knee, your knee should sit below your hip (the aim is to have both legs at 90-degree bends, no larger). Take your time with the movement, only go to a depth that feels comfortable for you. Keep your chest up and your eyes forward. If you are struggling with balance, drop the weight and find a support to hold as you complete the movement. As you come back up, make sure to keep your chest up and your back straight. You may have one leg stronger or with better balance than the other, which is totally normal – just take your time with the movement and adjust as needed.

Barbell shoulder press

Weight recommendation: Light to moderate (shoulders are a smaller muscle group)

Muscles worked: Shoulders

Tips and tricks: Start with the bar resting on your legs, feet hip width apart. Bring the weight up to your shoulders and flick your hands under. Keep your elbows snug to your body. Duck your head slightly back to allow clearance for the bar and push the bar directly above your head. Hold the weight here for 2-5 seconds, then slowly lower the bar back down to rest near your shoulders/collar bones. Lower the weight if you are swinging or struggling to raise the weight up above your head.

Barbell bench press

Weight recommendation: Moderate to heavy

Muscles worked: Chest, shoulders, triceps (large muscle groups at work)

Tips and tricks: Ensure you have a spotter, safety bars or a manageable weight for the movement for your safety. Lie down on a bench with your feet nice and flat on the floor. Create a slight arch in your back by pushing your chest out – a wider grip will target more chest, a narrower grip will target more triceps. Squeeze the bar and take it off the rack (if using one) and push up above your eye level. Point your elbows slightly in, so they are roughly at a 45-degree angle. Slowly lower the bar to your chest and make soft contact with your lower chest. Push up and slightly back as you bring the bar back to the starting position or back onto the rack.