This 9-exercise circuit challenge again uses the versatile and effective training tool, the Powerbag. The aim is to complete 2 circuits of the below exercises in the fastest time. Before you start this challenge spend 5-10 minutes doing some light cardio to warm up. Then perform 10 reps of each of the 9 exercises to help you prepare the body for the main workout. Once you have done your warm up circuit you can begin the main challenge. Start the clock and complete the first circuit in your quickest time using perfect technique throughout. At the end of this circuit stop the clock and take a 2-minute rest before starting the last round. Restart the clock and complete your second circuit, at the end of this stop the clock and record your time. Try to re-do the challenge every 6-8 weeks to see if you can improve your time. Once you find the workout is getting easier then look at increasing the weight of the bag.
Clean and press: For this challenge we are performing this exercise without using the handles. This will make the exercise more taxing on your arms, shoulders and core as you try to control a continually moving bag. 10 reps
Front squat: Hold the bag across your chest. 20 reps
Front lunge: Hold the bag across your chest and alternate legs. 20 reps (10 per leg)
Shoulder to shoulder: Hold the bag in the middle and press it from one shoulder over your head to the other shoulder. Use your legs to assist with the press. 20 reps (10 per arm)
Bent over rows: Keep your back flat throughout and pull the bag up into your stomach. 20 reps
Woodchops: Hold the bag by the side of your right knee and then swing it across your body over your left shoulder by rotating your hips. Keep your elbows slightly bent. 12 reps (per side)
Walk on: Place your hands either side of the bag in a press up position. Place your hands on and off the bag whilst maintaining a flat back and a strong core. Alternate which hand you lead with. 20 reps
Burpee: As you stand up from your burpee lift the bag off the floor keeping your arms straight and your back flat. 10 reps
Lateral jumps over bag: Jump over the bag aiming to land soft each time by bending your knees slightly on impact. 20 reps
12 comments so far...
Had a time of under 12 minutes done so far by a client with their second round being slightly faster!
Did this today – another hard challange! Managed 10mins 52secs – 2nd round a bit faster than 1st, so well pleased with this. Used 10kg bag. Next time hope for a bit quicker.
Good session today and I think under 10 and a half minutes is on next time!
Put another client through this today. Warmed up with a 7.5kg bag and then 2 tough rounds with a 15kg one. Time of just over 15 minutes which is a good effort with this weight.
Anna did this challenge today. 2 Rounds with a 10kg bag in a time of 7.55. Fantastic effort.
Heya from Norway! I have found your article on google. Handy content! Melissa M. Clayton x
Glad you liked the post hope you get chance to try the challenge.
Abi did this challenge today in a fantastic time of 7.47 with a 10kg bag. This took some doing as her first round took her 4.05!
Hey from Canada! I have found your website on askjeeves. Amazing content! Nancy D. Murphy x
Had a client improve their time from just over 12 minutes to 9.43 today. Over 2 minutes quicker is a fantastic effort and I think there is more to come.
Thanks Rich – bring on the next one!!
Had another client improve their time today. Going from just over 12 minutes down to 11.09. Really good effort and under 11 is on next time.
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