Workout of the week: 20-min functional full-body workout

29th August 2022

functional full-body workout

ALL LEVELS / functional full-body workout / 20 minutes

Equipment: Core bag, dumbbell & gym mat

Summertime and the livin’ is easy — or was. As we move towards the end of August, we tend to feel what Gillian Scully, a welsh therapist, called “autumn anxiety“. As you realise that summer is over, chillier weather is returning, and days are getting shorter, your anxiety levels can increase. You can compare it to that Sunday night sadness — when you realise that Monday is just around the corner and your responsibilities too.

We’re here to help you lift your spirit, and that’s why we bring you a functional full-body workout — because you can’t write functional without fun. This workout has 8 exercises that you’ll do for 3 rounds. For each round you’ll increase the duration of the exercises: 30 seconds first, then 40 seconds and you’ll finish with 50 seconds. You get to rest for 10 seconds between exercises and 1 minute between rounds. All summed up this workout will take you 20 minutes to complete.

Core bag squat
Push-up
Core bag deadlift to row
Single-leg squat
Dumbbell alternate shoulder press
Bicycle crunch
Dumbbell lunge
Plank hold

Let the fun begin!

WORKOUT SETUP

8 exercises
1st round – 30 sec on, 10 sec off
2nd round – 40 sec on, 10 sec off
3rd round – 50 sec on, 10 sec off
1-min rest between rounds
20 minutes
Equipment: Core bag, dumbbell & 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
Dumbbells = water bottles filled with water and / or sand

WORKOUT EXERCISE LIST

3 rounds

1 – CORE BAG SQUAT

1st round – 30 sec on, 10 sec off
2nd round – 40 sec on, 10 sec off
3rd round – 50 sec on, 10 sec off

Grab the handles of a core bag and clean it to a front squat position.
Keep the core engaged as you squat to a deep position.
Return and repeat.

2 – PUSH-UP

1st round – 30 sec on, 10 sec off
2nd round – 40 sec on, 10 sec off
3rd round – 50 sec on, 10 sec off

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

1st round – 30 sec on, 10 sec off
2nd round – 40 sec on, 10 sec off
3rd round – 50 sec on, 10 sec off

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 for time or reps.

4 – SINGLE-LEG SQUAT

1st round – 30 sec on, 10 sec off
2nd round – 40 sec on, 10 sec off
3rd round – 50 sec on, 10 sec off

In a standing position, balance on one leg using your arms for balance as needed. Position your raised foot just an inch off the ground — do not hold it to the front, side or back.
Engage the core and keep the shoulders set.
Start the movement by bending the hips and pushing your butt backwards. As you do so, start bending the knees until you have squatted to a comfortable position — ideally, this will be a 90-degree bend, but build up the range slowly.
Take the arms forward for balance.
Pause momentarily at the bottom before returning to the start position. Stay balanced and repeat, switching legs.

5 – DUMBBELL ALTERNATE SHOULDER PRESS

1st round – 30 sec on, 10 sec off
2nd round – 40 sec on, 10 sec off
3rd round – 50 sec on, 10 sec off

Stand with feet hip-width apart, holding two dumbbells.
Clean the dumbbells to the front rack position. Set the shoulders and engage the core.
While maintaining an upright posture, press one dumbbell overhead. Keep the other one tightly in the front rack position.
Return and switch sides. Repeat.

6 – BICYCLE CRUNCH

1st round – 30 sec on, 10 sec off
2nd round – 40 sec on, 10 sec off
3rd round – 50 sec on, 10 sec off

Lie on the floor with your lower back on the ground and your knees flexed. Engage your core.
Place your hands behind your head, pull your shoulders from the floor and raise your feet from the floor.
Emulate the bicycle pedal motion and bring one knee up, stretching the other.
Simultaneously, rotate your torso to help your knee touch your opposite elbow.
Do the same on the other side and repeat.

7 – DUMBBELL LUNGE

1st round – 30 sec on, 10 sec off
2nd round – 40 sec on, 10 sec off
3rd round – 50 sec on, 10 sec off

Hold a dumbbell in each hand and stand with feet hip-width apart.
Arms should remain straight and gently squeezed by the sides. Keep the shoulder set and the core engaged.
Take a step forward and bend down towards the floor. Aim for both knees to bend to 90 degrees comfortably or to an appropriate point.
Keep the dumbbells secure by your sides and the core engaged as you return to standing.
Repeat on the other leg and alternate continuously.

8 – PLANK HOLD

1st round – 30 sec on, 10 sec off
2nd round – 40 sec on, 10 sec off
3rd round – 50 sec on, 10 sec off

Lie on your front and lean on your elbows. The elbows should be shoulder-width apart and under the shoulders.
Begin the movement by lifting the hips off the floor until the low back has flattened slightly – you will feel the core engage. Then, set your shoulders and hold this position.
When you have the correct position, your body will be in a slight hollow or dish shape.
Continue to breathe naturally as you hold for the desired time.

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