Workout of the week: 30-min full-body workout

17th October 2023

ALL LEVELS / full-body workout / 30 minutes

Equipment: Pull-up bar & gym mat

In an industry filled with complex training routines with high-tech gym machinery, it’s easy to forget how extraordinary the human body is. In fact, you can consider your body, with its complexity, the ultimate gym. And with it, you can have workouts as effective as those you do with the help of our gym equipment.

Today’s session is an opportunity to put this theory to the test. It’s a simple full-body workout for which you’ll only need a pull-up bar. It has 4 exercises with 10 reps each. You must do this for 10 rounds, with little to no rest between rounds and exercises. That way, you can finish this workout in 30 minutes.

Burpees
Squat jump
Pull-up
V-sit explosive

Ready for this full-body blast?

WORKOUT SETUP

4 exercises
10 reps each
10 rounds
No rest between rounds
30 minutes total
Equipment: Pull-up bar & gym mat

WORKOUT EXERCISE LIST

10 rounds

1 – BURPEES

10 reps

Start in a standing position and engage the core.
Begin the movement by quickly bending down, reaching the hands towards the floor in front of the feet.
As you do this, simultaneously jump, bring your legs back and land on the floor in a push-up position.
Perform a push-up and, on the way up, drive the hips up rapidly and jump into a squat position.
Return to upright and repeat.

2 – SQUAT JUMP

10 reps

Find some space and stand with feet hip-width apart. Engage the core and set the shoulders slightly, ready for movement.
Quickly bend the knees and hips (to about a ¼ squat position) as you move the arms backwards. Keep the knees over the toes throughout this part.
As soon as you hit the lowest spot, rapidly extend the hips and drive the arms up to straighten the body and perform a small jump.
Keep the core tight and remain balanced as you land, allowing the knees and hips to bend slightly to absorb the force.
Reset the body and repeat.

3 – PULL-UP

10 reps

Hang from a fixed bar with a comfortable overhand grip.
Set the shoulders by pulling back and down slightly; engage the core with a slight posterior pelvic tilt. This set-up will give you the classic ‘dish/hollow’ shape. This is your default position form herein.
Maintain this shape as you perform a pull-up.
Slowly return to your default position and repeat.

4 – V-SIT EXPLOSIVE

10 reps

Lie on your back with your 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.