Deliver a knockout blow to your belly fat with this six-move barbell landmine complex.

Angle a barbell into a suitable corner of your gym or a weight plate on the floor (most gyms now have specialist landmine attachments, which allow you to easily slide one end of the bar into).

Take a deep breath and execute all these moves back-to-back to build a lean physique in minutes.  

“Training with a complex allows you to use your whole body during a short and intense workout,” says Mishal Dasani of Own Your Fitness.

“The result will be increased lactate output – the thing that makes your muscles burn – and your body being flooded with growth hormone.” 

This lethal combo is the perfect weapon for rapid fat loss and improved muscle growth.

  • Complete each exercise back-to-back.
  • Do 30-45 secs of work for each exercise.
  • Once one round is complete, rest 60 secs then go again.

Incinerate Body Fat With This Landmine Complex Workout | Men's Fitness UK

1a. Landmine Power Clean

Coach’s comment: “Keep looking forwards to keep your chest up and back straight,” says Dasani.

  • Angle a barbell into a heavy weight plate on the floor.
  • Squat and grasp the bar with both hands.
  • Drive up powerfully, pulling the bar up quickly.
  • As the bar passes chest height, drop under it and catch it with your elbows tucked in to your body.

Incinerate Body Fat With This Landmine Complex Workout | Men's Fitness UK

1b. Landmine Front Squat

Coach’s comment: “Sit back on your hips to engage your hamstrings and glutes.”

  • After the final power clean rep, keep holding the bar in front of your chest and sink into a deep squat, keeping your knees wide apart and chest up.
  • Press down through your heels and drive you hips forwards to stand tall. 

Incinerate Body Fat With This Landmine Complex Workout | Men's Fitness UK

1c. Landmine Rotation

Coach’s comment: “Keep your arms and shoulders locked to focus the movement on your core.”

  • Hold the bar with both hands and keep your arms straight as you rotate the bar from one side to the other in a big arc, keeping your core tight throughout.
  • Pivot your knees to follow the direction of the bar.
  • Alternate sides. 

Incinerate Body Fat With This Landmine Complex Workout | Men's Fitness UK

1d. Landmine Lateral Lunge

Coach’s comment: “Point your toe diagonally so your knee tracks over your toes.”

  • Hold the bar in front of your chest and take a big step to one side so your feet are double shoulder-width apart.
  • Keeping your chest up, bend your right knee to lower into a deep side lunge, then repeat on your left side.
  • Alternate sides. 

Incinerate Body Fat With This Landmine Complex Workout | Men's Fitness UK

1e. Landmine Single-Arm Thruster

Coach’s comment: “Keep your core engaged to transfer power from your lower to upper body.”

  • Stand with your feet hip-width apart and hold the bar with one hand at shoulder height.
  • Lower into a squat, drive back up to stand and use the momentum to press the bar overhead.
  • Swap sides halfway through the timed set. 

Incinerate Body Fat With This Landmine Complex Workout | Men's Fitness UK

1f. Meadows row

Coach’s comment: “Retract both shoulder blades throughout to keep your back flat.”

  • Turn side-on to the bar and bend forwards, hinging at the hips.
  • Grasp the bar with one hand, using an overhand grip, and lean on your knee with your other arm for support.
  • Row the bar to your armpit.
  • Swap sides halfway through the timed set.

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