Workout of the week: 25-min rotational workout

ALL LEVELS / rotational workout / 25 minutes

Equipment: Landmine, barbell, cable machine & medicine ball

Rotational exercises don’t often make it into traditional training, where movement tends to follow the fixed patterns of machines. Yet, rotation is a fundamental part of how we move and live. After all, even our planet rotates, so should you.

They improve your core strength, balance, and coordination, fundamental traits that are essential for daily life challenges and can even enhance your sports performance.

This rotational workout will help you achieve them. It includes 4 exercises, with different repetitions each, to be done for 3 sets. You can take 1 minute to rest between sets and exercises, making this workout 25 minutes long.

1. Landmine twists
2. Cable rotation (from right to left)
3. Cable rotation (from left to right)
4. Medicine ball Russian twists

Time to rotate!

WORKOUT SETUP

• 4 exercises
• Different reps
• 3 sets
• 1 minute rest between rounds & reps
• 25 minutes
• Equipment: Landmine, barbell, cable machine & medicine ball

WORKOUT EXERCISE LIST

3 sets

1 – LANDMINE TWISTS

12 to 15 reps each side

• Set up a barbell with one end secured in a landmine attachment or firmly wedged in a corner.
• Stand with your feet shoulder-width apart and both hands on the bar.
• Keeping your arms extended, rotate your torso from side to side, letting your back foot pivot naturally.
• Move with control and focus on engaging your core throughout.

2 – CABLE ROTATION (RIGHT TO LEFT)

12 reps

• Stand sideways to a cable machine with the handle set at chest height.
• Hold the handle with both hands and keep your arms straight.
• Rotate your torso from right to left, pivoting through your hips and keeping your core tight.
• Return slowly to the starting position.
• Repeat.

3 – CABLE ROTATION (LEFT TO RIGHT)

12 reps

• Same as exercise 2 but rotate from left to right.

4 – MEDICINE BALL RUSSIAN TWISTS

20 twists (10 per side)

• Sit on the floor with your knees bent and heels lightly touching the ground.
• Hold a medicine ball close to your chest and lean back slightly to engage your core.
• Rotate your torso to one side, bringing the ball beside your hip, then twist to the other side.
• Repeat, keeping the movement steady and controlled.

After this rotational workout, it’s time to spin towards your next challenge:

• 30-min upper-chest workout
• 20-min posterior-chain workout 
• 15-min AMRAP barbell workout
• 30-min back strength workout
• 20-min EMOM dumbbell workout
• 15-min cardio workout
• 25-min full-body Halloween workout
• 15-min ladder challenge for strength
• 24-min AMRAP strength workout
• 15-min front-chain strength workout
• 25-min gluteus medius strength workout
• 12-min metabolic strength workout