Workout of the week: Full-body workout for time

6th June 2022

ALL LEVELS / full-body workout for time / 15 minutes

Equipment: Core bag & gym mat

Building a workout is always a fun challenge, and we strive to make them as fun for you as it is for us. That’s why we’re always coming up with different challenges: to keep your motivation running high. Take workouts with weight sections, for example. The form is fundamental, and you should perform each exercise at a steady pace. However, if you want to burn some extra calories, the rhythm mustn’t be too slow. And how can we avoid that? By introducing a time factor.

That’s exactly the case with this full-body workout for time, a training session with a strength component that you must finish within 15 minutes. It has only 4 exercises, each with only 10 reps. So what’s the catch, you might ask. You’ll have to complete 10 rounds. Don’t worry if you can’t complete them in 15 minutes; now and then, come back to this workout and use it to keep track of your progression.

Core bag squat
Push-up
Core bag deadlift to row
V-sit explosive

No time to lose, but let’s not forget the importance of focusing on form too!

WORKOUT SETUP

4 exercises
10 reps each
10 rounds
Litte to no rest
15 minutes to finish
Equipment: Core bag & gym mat

WORKING OUT FROM HOME? NO PROBLEM.

If you don’t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.

Alternative equipment

Core bag = bag with some weights, such as books, cans of food

WORKOUT EXERCISE LIST

10 rounds

1 – CORE BAG SQUAT

10 reps

Grab the handles of a core bag.
Clean it, cradling the core bag in your elbow crease, and go to a front squat position
Keep the core engaged as you squat to a deep position.
Return and repeat.

2 – PUSH-UP

10 reps

Start in a plank position with arms straight, shoulders above wrists, and body in a straight line.
Engage the core and glutes.
Keeping the shoulders over the wrists, lower the whole body towards the floor, dropping comfortably as low as you can.
Push the body upwards and return to the start position. Repeat.

3 – CORE BAG DEADLIFT TO ROW

10 reps

Stand with feet hip-width apart, holding the bag. Ensure the core is engaged and the shoulders set.
Push the butt backwards and hinge at the hips – keeping the torso straight and the shoulders set – until the bag is lowered to just below the knees. Keep the core engaged as you pull the bag towards the hip crease.
Maintaining body control, lower the bag back to the knees and drive the hips forwards to return to standing.
Repeat.

4 – V-SIT EXPLOSIVE

10 reps

Lie on your back with arms overhead.
Engage the core, and rapidly bring the hands to the feet, while making a v-position with your body.
Make sure you keep the arms and legs as straight as possible.
Return under control and repeat.