Here is another challenge that uses the Powerbag. This time we are combining 4 powerbag exercises alongside 3 bodyweight ones.You perform 3 rounds of the 7 exercises with a 90 second rest between each round. Complete all 3 rounds in your fastest time.

Clean and press:

Hold the bag by the handles and tip forward slightly from the hips so the bag hangs around level with your knees. From here stand up and pull your elbows up high bringing the bag to chest height. Flip the bag over your hands so it rests on your upper arms. As you do this bend your knees and sit your bottom back before driving the bag over your head by straightening your arms and legs. Return to the start position and repeat.

Bicycle oblique twists: Start with your legs in the air and knees bent. Twist your elbow across the body towards the opposite knee while extending the other leg out. Repeat to the opposite side and then count this as 1 rep. 

Shoulder squat: Hold the bag in the middle and rest it over one shoulder. From here perform a basic squat, once you have completed the desired number of reps switch the bag onto the other shoulder and repeat.

Walk over press up: Start with both hands on the bag in a press up position. Take one hand off and place it on the floor by the side of the bag. Perform a press up and then push yourself back onto the bag before repeating on the opposite side.

Jump squat: Squat down and touch the floor before exploding up and jumping into the air reaching up as you do so. Land soft and then repeat.

Bent over row/upright row combo: Hold the bag by the handles and tip forward at the hips whilst maintaining a flat back. Perform a bent over row by pulling the bag into your stomach before immediately standing up and doing an upright row by pulling the bag to chest height keeping your elbows higher than the bag. This counts as 1 rep.

Double leg squat thrust: From a press up position jump both your knees into your body before jumping them back out to the start position.

Aims: For this challenge I would recommend women start off with a 7.5-10kg bag and for men 15-20kg. Your first target should be to get under 25 minutes. If you can get your time much less than 20 minutes then look at increasing the weight of the bag.

Don’t forget if you enjoy (if that is the right word!) challenges then contact me for your free copy of my e-book “Big book of fitness challenges”. In it you will find 30 different challenges for you to have a go at.