Workout of the week: 17-min full-body workout

10th January 2022

ALL LEVELS / full-body workout / 17 minutes

Equipment: Medicine ball, core bag, kettlebell

It’s a classical debate in the fitness industry: should you go for full-body routines, or should you target body parts? Well, the short answer is: it depends on your fitness goals. However, since we’re bringing you a full-body workout today, we’ll focus on the benefits of working your body as a whole.

Full-body routines can help cut down some of the hours you spend in the gym per week while working most of your muscle groups. Plus, they target far more muscle fibers, releasing more testosterone, growth hormone, and IGF-1 hormones, leading to more muscle and less fat. Ultimately, this makes them better for weight loss — especially if you go for intense full-body workouts.

This full-body workout is short, sweet, and effective — just the way we like them. It has 8 exercises — 3 of them are unilateral. Each exercise is to be performed for 30 seconds, with 15 seconds of rest in between. For the unilateral ones, you’ll do the same but for both sides.

Medicine ball squat to overhead press
Core bag deadlift to row
Kettlebell swing
Core bag clean
Kettlebell side press (unilateral)
Medicine ball high low chop (unilateral)
Kettlebell clean-press (unilateral)
Core bag squat

Grab your gear and let’s do this!

WORKOUT SETUP

8 exercises
30 seconds on, 15 seconds off
2 rounds
17 minutes
Equipment: Medicine ball, core bag, kettlebell

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

Medicine ball, core bag and kettlebell = bag with some weights, such as books, cans of food

WORKOUT EXERCISE LIST

2 rounds

1 – MEDICINE BALL SQUAT TO OVERHEAD PRESS

30 seconds on, 15 off

Hold a large medicine ball at chest height and perform a squat.
As you return to standing, press the ball overhead so that your legs and arms straighten simultaneously.
When using a heavier medicine ball, use the leg thrust to drive it upwards.
Repeat.

2 – CORE BAG DEADLIFT TO ROW

30 seconds on, 15 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.

3 – KETTLEBELL SWING

30 seconds on, 15 off

Hold the kettlebell with two hands and hinge the hips to initiate a swing.
Rapidly drive hip extension to swing the kettlebell upwards.
Control the down swing with a hip hinge swinging the kettlebell between the legs.
Repeat.

4 – CORE BAG CLEAN

30 seconds on, 15 off

Hold a core bag (neutral grip) in front of the body and stand with feet hip-width apart. Engage the core and set the shoulders. This is your start position.
Hinge (bend) at the hips slightly and rapidly drive the hips back up and forwards. Simultaneously press the chest up to initiate the pull of the bag up.
As the bag approaches the chest, quickly squat down and drive the elbows underneath the bag – allowing you to catch it in a front rack position. Immediately stand up and balance yourself.
Lower the bag under control and repeat for reps or time.

5 – KETTLEBELL SIDE PRESS (UNILATERAL)

30 seconds on, 15 off

Hold the kettlebell at shoulder level, then drive the hip back as you push the kettlebell up.
Lock out the arm at the top and maintain a strong core.
Lower under control and repeat for reps.
The closer the kettlebell remains above your mid-line, the more efficient the movement becomes.
Repeat for 30 seconds on the right side. Then, rest for 15 seconds before doing the same on the left side.

6 – MEDICINE BALL HIGH LOW CHOP (UNILATERAL)

30 seconds on, 15 off

Stand with feet hip-width apart, holding the ball with two hands up over the right shoulder.
Bend knees and lower body into squat position as you pull the ball down toward the left ankle.
As you stand back up, reach the ball back up over your right shoulder.
Repeat for 30 seconds on this side. Then, rest for 15 seconds before doing the same on the left side.

7 – KETTLEBELL CLEAN-PRESS (UNILATERAL)

30 seconds on, 15 off

In a standing position with feet hip/shoulder-width apart, position the kettlebell between the feet.
Engage the core and set the shoulders and bend down to grab the kettlebell. Straighten the legs as you lift the kettlebell upwards. When the kettlebell is just above knee level, drive the hips quickly forwards and upwards. Simultaneously pull the shoulders back and clean the kettlebell to the rack position (front of shoulder).
Regain your balance/foot position before pressing the kettlebell overhead.
Return the kettlebell to the rack position (under control) and gently lower to the ground.
Repeat for 30 seconds on this side. Then, rest for 15 seconds before doing the same on the other side.

8 – CORE BAG SQUAT

30 seconds on, 15 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.

WORKOUT SETUP

WORKING OUT FROM HOME? NO PROBLEM.

WORKOUT EXERCISE LIST

1 – MEDICINE BALL SQUAT TO OVERHEAD PRESS

2 – CORE BAG DEADLIFT TO ROW

3 – KETTLEBELL SWING

4 – CORE BAG CLEAN

5 – KETTLEBELL SIDE PRESS (UNILATERAL)

6 – MEDICINE BALL HIGH LOW CHOP (UNILATERAL)

7 – KETTLEBELL CLEAN-PRESS (UNILATERAL)

8 – CORE BAG SQUAT

If you liked this 17-min full-body workout, then you’ll love these sessions we’ve prepared for you: