Full Workout Program: 8 Essential Landmine Exercises for a Stronger, More Balanced You

Key Takeaways

1. With landmine exercises, you can target multiple muscle groups to build functional strength and balance. Perfect for athletes and everyday fitness lovers alike.
2. Many landmine exercises engages the core, helping to strengthen your abs and improve overall stability. No extra ab workouts needed.
3. Ideal for reducing strain on your joints, landmine exercises let you lift heavy and train harder without risking injury, making them accessible to all fitness levels.

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If you’re looking for a well-rounded workout that builds strength, improves stability, and is gentle on your joints, landmine training is an excellent option. It offers versatile exercises to target your upper body, lower body, and core, all while correcting muscle imbalances.

Below is a complete workout program using landmine exercises, complete with warm-up, sets, reps, rest times, and a cool down.

Warm-Up (5-10 minutes)

Before diving into the workout, it’s crucial to get your body ready. This warm-up will loosen up your muscles and prepare your joints for the exercises ahead.

Dynamic Stretching (2-3 minutes)

- Arm circles

- Leg swings

- Hip rotations

Core Activation (2 minutes)

Plank: Hold for 30 seconds

Glute Bridges: 15 reps

Light Landmine Movements (3 minutes)

Landmine Press (lightweight): 2 sets of 8 reps per side

Landmine Squat (lightweight): 2 sets of 10 reps

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Upper Body: Strength & Power

1. Landmine Row

Target: Upper back, biceps, rear delts

Sets: 3

Reps: 10-12

Rest: 60-90 seconds

How to Do It: Stand with a wide stance, hinge forward slightly, and pull the bar toward your chest, focusing on squeezing your shoulder blades together.

2. Meadows Row

Target: Lats, upper back

Sets: 3

Reps: 10 per side

Rest: 60 seconds

How to Do It: With a staggered stance, hinge forward, and grab the bar with one hand. Row the bar toward your ribs, keeping your back flat.

3. Landmine Press

Target: Shoulders, chest, triceps

Sets: 4

Reps: 8-10 per side

Rest: 90 seconds

How to Do It: Stand tall, hold the bar with one hand, and press it upward, extending your arm fully. Keep your core engaged.

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Lower Body: Power & Stability

4. Landmine Squat

Target: Quads, glutes, hamstrings

Sets: 3

Reps: 12-15

Rest: 60-90 seconds

How to Do It: Hold the end of the bar at chest level, lower into a deep squat, and drive through your heels to return to standing.

5. Landmine Reverse Lunge

Target: Glutes, hamstrings, quads

Sets: 3

Reps: 10 per leg

Rest: 60 seconds

How to Do It: Step back into a reverse lunge while holding the barbell in front of your chest. Focus on keeping your upper body forward and stable.

6. Landmine Romanian Deadlift

Target: Hamstrings, glutes, lower back

Sets: 3

Reps: 10-12

Rest: 90 seconds

How to Do It: Hinge at your hips, lowering the bar toward the ground while keeping a slight bend in your knees. Drive your hips forward to stand back up.

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Core: Strength & Stability

7. Landmine Rotation (Landmine Rainbows)

Target: Core, obliques

Sets: 3

Reps: 12-15 (per side)

Rest: 60 seconds

How to Do It: Stand with your feet shoulder-width apart, holding the barbell in both hands. Swing the bar from one side to the other, keeping your core tight.

8. Half-Kneeling Landmine Shoulder Press

Target: Core, shoulders

Sets: 3

Reps: 10-12 (per side)

Rest: 60 seconds

How to Do It: Kneel with one knee on the ground, hold the barbell with your opposite hand, and press it upward. Engage your core to stay balanced.

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Cool Down (5-7 minutes)

Finish off with a proper cool-down to help your muscles recover and reduce soreness.

Static Stretching (3-5 minutes)

Hamstrings, quads, chest, shoulders, and back stretches.

Hold each stretch for 20-30 seconds per side.

Deep Breathing (2 minutes)

Practice slow, deep breathing to lower your heart rate and relax your muscles.

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Conclusion

This full landmine workout program is designed to build strength, improve balance, and develop functional fitness—all while being kind to your joints. The upper body, lower body, and core exercises target key muscle groups from various angles, correcting imbalances and enhancing stability.

Stick to this plan, and you’ll notice improved strength, better muscle coordination, and more balanced body mechanics. Don’t forget to warm up properly, follow the recommended sets and reps, and cool down afterward to help your body recover effectively.

Give landmine training a try, and you’ll soon discover why it’s one of the best ways to challenge your body while keeping your joints happy!