Your Total Body Strength Workout This Weekend

If you're looking for a workout that builds total-body strength, improves functional movement, and enhances athletic performance, this is it. Whether you're training for a sport or just want to feel stronger in everyday life, the NordBench + Landmine attachment delivers the perfect balance of power, control, and efficiency.

This workout challenges your entire body with compound movements that build lean muscle, improve balance, and boost coordination—all in one session. No gym needed, just your NordBench, a landmine attachment, and determination.

Warm-Up: Prepare Your Body for Strength

Before diving into heavy lifts, start with 5-10 minutes of dynamic movement to prime your muscles and joints:

🔥 Jump Rope – 2 minutes to get your heart rate up.
🔥 Bodyweight Squats – 15 reps to activate your legs.
🔥 Arm Circles + Shoulder Rolls – 30 seconds each to loosen up.
🔥 Hip Bridges – 15 reps to fire up your glutes.

Now that you're ready, let’s get into the main workout.

Superset 1: Landmine Deadlift + Landmine Single-Arm Press

The main stretch in the deadlift is in the lower back. You have to keep your lower back and core tight as you go down and up with the weight. This might also give you a solid stress on the thighs. If you're always sitting down, this is your sign to do a complete deadlift (or 15)! It doesn't have to be intense. You just have to get started.

🏋️ Landmine Deadlift

This movement strengthens your posterior chain, helping you generate more power in lifts, jumps, and sprints. It’s a must for functional strength and athletic performance.

🔥 How to do it: Stand with feet hip-width apart, hinge at the hips, grip the landmine bar, and drive up through your heels, keeping your back straight.

When you isolate the weight on one side of your body, it gives you the chance to bring back complete balance to your body.

🏋️ Landmine Single-Arm Press

This press builds shoulder and core strength, reinforcing balance and stability during pushing movements.

🔥 How to do it: Hold the landmine bar at shoulder height, brace your core, and press up while keeping your torso stable.

🌟 Why it works: Combining hip drive and pressing power strengthens the entire body—key for sports like football, wrestling, and functional fitness.

🔗 Related Read: OmniBand Pro Full Body Workout

Superset 2: Landmine Squat + Sit-Ups

🏋️ Landmine Squat

A staple for total body strength, this squat variation strengthens the legs, glutes, and core while allowing for a natural movement pattern that’s easier on the knees.

🔥 How to do it: Hold the landmine bar at chest height, squat down, keeping your chest tall, and drive through your heels.

🏋️ Sit-Ups

Strengthening the core and trunk stability is essential for lifting power and sports performance.

🔥 How to do it: Lie on your back, anchor your feet, engage your abs, and sit up with control.

🌟 Why it works: A strong core enhances balance, coordination, and lifting mechanics, whether you're training for sports or everyday strength.

🔗 Related Read: A Full-Body Rack Workout with the NordBar

Superset 3: T-Bar Row + QL Raise

🏋️ Landmine T-Bar Row

Upper-body pulling strength is crucial for posture, shoulder health, and power in rowing, wrestling, and grappling sports.

🔥 How to do it: Stand over the landmine bar, hinge at the hips, and pull the bar toward your torso, keeping your elbows close.

🏋️ QL Raise

This movement strengthens the quadratus lumborum (QL)—a critical stabilizer in rotational sports like baseball, basketball, and tennis.

🔥 How to do it: Lie sideways on the NordBench, lower your torso toward the floor, then raise it back up using your lateral core.

🌟 Why it works: This combo improves upper-body pulling strength and core stability, reducing injury risk and improving movement control.

🔗 Related Read: Full Body Resistance Band Workout Using the OmniBands

Finisher: Core & Stability Challenge

Wrap up your workout with two rounds of:

🔥 Plank to Shoulder Taps – 20 reps to fire up your core.

🔥 Lateral Lunges – 15 reps per side to strengthen hip mobility.

🔥 Mountain Climbers – 30 seconds to finish strong.

Why Train with the NordBench + Landmine?

💪 Supports full-body functional training with natural movement patterns.
💪 Boosts explosive power for sprinting, jumping, and lifting.
💪 Compact & space-saving, making it perfect for home gyms.
💪 Safer alternative to traditional barbells, reducing joint strain.

🔗 Related Read: 5 Days Worth of At-Home Workouts with 1 NordBench

Final Thoughts

This Total Body Strength Workout is built for athletes, lifters, and anyone who wants to move better, get stronger, and feel unstoppable. Whether you’re training for performance or general fitness, these supersets will elevate your training.

Ready to level up? Get the NordBench + Landmine attachment and start training smarter, not harder.