Best Beginner Workouts With Landmine For Women
About
This workout utilizes a landmine, a versatile piece of equipment paired with a barbell, allowing one end to pivot freely while the other remains anchored to the floor.
Such configuration enables unique exercise variations that capitalize on the arc movement provided by the landmine.
Designed for beginners, the exercises included are straightforward, easy to execute, and carry a lower risk of injury.
Reduced weights are incorporated to facilitate mastering movement forms while still presenting a challenging and effective routine regardless of fitness levels.
Although adaptations in repetitions and weights consider average metrics like 5'5", 140 lbs, and 34 years old for women, individual capabilities and preferences will influence adjustments.
Workout 1
Quadriceps, Shoulders, Back, Hamstrings, Abs
Landmine Squat
16reps35lbs26reps35lbs36reps35lbs
Landmine Press
16reps22.5lbs26reps22.5lbs36reps22.5lbs
Landmine Row
110reps25lbs210reps25lbs310reps25lbs410reps25lbs
Landmine Romanian Deadlift
112reps30lbs212reps30lbs312reps30lbs
Single Arm Landmine Row
110reps17.5lbs210reps17.5lbs310reps17.5lbs
Landmine Core Rotation
110reps30lbs210reps30lbs
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Generate My PlanWorkout 2
Shoulders, Back, Quadriceps, Hamstrings, Abs
Single Arm Landmine Press
16reps20lbs26reps20lbs36reps20lbs
Meadow Landmine Row
16reps35lbs26reps35lbs36reps35lbsLandmine Squat
110reps22.5lbs210reps25lbs310reps30lbs410reps30lbsLandmine Romanian Deadlift
112reps30lbs212reps30lbs312reps30lbs
Landmine Press and Catch
15reps40lbs25reps40lbs35reps40lbsLandmine Core Rotation
110reps30lbs210reps30lbs
The 9 Best Beginner Exercises with Landmine for Women
Ranked By
Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Landmine Squat
SETS LOGGED70,270Quadriceps Strength91 mScoreQuadriceps
Landmine
BarbellsThe Landmine Squat is a lower body exercise using a landmine setup. It strengthens your quads, glutes, and hamstrings while also engaging your core for stability, making it a great variation to traditional squats.
How to do it
The Landmine Squat is a lower body exercise using a landmine setup. It strengthens your quads, glutes, and hamstrings while also engaging your core for stability, making it a great variation to traditional squats.
Sets, Reps, Weight18reps25lbs28reps25lbs38reps25lbs2. Landmine Romanian Deadlift
SETS LOGGED173,397Hamstrings Strength83 mScoreHamstringsLandmineBarbellsThe Landmine Romanian Deadlift is a beginner-friendly exercise that targets your hamstrings and glutes. It uses a landmine setup for added stability, making it easier to control the movement compared to traditional deadlifts.
How to do it
The Landmine Romanian Deadlift is a beginner-friendly exercise that targets your hamstrings and glutes. It uses a landmine setup for added stability, making it easier to control the movement compared to traditional deadlifts.
Sets, Reps, Weight18reps22.5lbs28reps22.5lbs38reps22.5lbs3. Landmine Press
SETS LOGGED206,388Shoulders Strength88 mScoreShouldersBarbellsLandmineThe Landmine Press is an exercise that strengthens your shoulders. By using a landmine, you can press the weight up and forward, which helps improve strength for sports and everyday activities.
How to do it
The Landmine Press is an exercise that strengthens your shoulders. By using a landmine, you can press the weight up and forward, which helps improve strength for sports and everyday activities.
Sets, Reps, Weight18reps25lbs28reps25lbs38reps25lbs4. Landmine Row
SETS LOGGED593,522Back Strength90 mScoreBackBarbellsLandmineThe Landmine Row is a strength exercise that mainly works your back, shoulders, and biceps. It uses a landmine to create a unique movement, helping increase muscle mass and strength while varying your workout routine.
How to do it
The Landmine Row is a strength exercise that mainly works your back, shoulders, and biceps. It uses a landmine to create a unique movement, helping increase muscle mass and strength while varying your workout routine.
Sets, Reps, Weight18reps30lbs28reps30lbs38reps30lbs5. Single Arm Landmine Press
SETS LOGGED143,234Shoulders Strength65 mScoreShouldersBarbellsLandmineThe Single Arm Landmine Press is an upper body exercise that targets your shoulders, triceps, and core using a landmine attachment. By pressing with one arm at a time, it helps improve strength, stability, and coordination, making it a great choice for beginners and athletes alike.
How to do it
The Single Arm Landmine Press is an upper body exercise that targets your shoulders, triceps, and core using a landmine attachment. By pressing with one arm at a time, it helps improve strength, stability, and coordination, making it a great choice for beginners and athletes alike.
Sets, Reps, Weight18reps17.5lbs28reps17.5lbs38reps17.5lbs6. Single Arm Landmine Row
SETS LOGGED247,726Back Strength80 mScoreBackBarbellsLandmineThe Single Arm Landmine Row is an exercise that targets your back muscles. By using one arm at a time, you can focus on building strength evenly and improving stability.
How to do it
The Single Arm Landmine Row is an exercise that targets your back muscles. By using one arm at a time, you can focus on building strength evenly and improving stability.
Sets, Reps, Weight18reps17.5lbs28reps17.5lbs38reps17.5lbs7. Landmine Press and Catch
SETS LOGGED11,061Shoulders Strength85 mScoreShouldersLandmineBarbellsThe Landmine Press and Catch is a shoulder exercise that helps improve strength by using one arm at a time. This movement adds instability, allowing you to address any strength imbalances between your left and right sides.
How to do it
The Landmine Press and Catch is a shoulder exercise that helps improve strength by using one arm at a time. This movement adds instability, allowing you to address any strength imbalances between your left and right sides.
8. Meadow Landmine Row
SETS LOGGED41,297Back Strength75 mScoreBackLandmineBarbellsThe Meadow Landmine Row is a back exercise using a landmine attachment and dumbbell. It helps strengthen your upper back while allowing for independent movement of each side, ensuring balanced muscle development.
How to do it
The Meadow Landmine Row is a back exercise using a landmine attachment and dumbbell. It helps strengthen your upper back while allowing for independent movement of each side, ensuring balanced muscle development.
Sets, Reps, Weight18reps17.5lbs28reps17.5lbs38reps17.5lbs9. Landmine Core Rotation
SETS LOGGED117,152Abs Strength74 mScoreAbsBarbellsLandmineThe Landmine Core Rotation is an exercise that strengthens your entire core, especially the obliques. It involves rotating a barbell from side to side, which helps improve your stability and movement control.
How to do it
The Landmine Core Rotation is an exercise that strengthens your entire core, especially the obliques. It involves rotating a barbell from side to side, which helps improve your stability and movement control.
Sets, Reps, Weight18reps20lbs28reps20lbs38reps20lbs
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