14 Minute Power Bag AMRAP: A Full-Body Functional Workout

14 Minute Power Bag AMRAP: A Full-Body Functional Workout

Looking for a workout that builds strength, endurance and stability all in one? This 5-move, 14 Minute Power Bag AMRAP is designed to challenge multiple muscle groups, improve functional fitness and keep your heart rate up. AMRAP stands for 'As Many Rounds As Possible,' making this an effective and engaging way to push your limits and track your progress over time.

Why do we love Power Bags at Xpeed?

With power bags, you can lift, carry, throw and slam. Due to their design, the bags are unstable and as a result, they challenge different movement patterns during functional training. Due to the position of the handles, they're also a great tool to help introduce Olympic style lifting, such as deadlifts, cleans, snatches and front squats.

What you'll need:

• Some sort of timer or countdown clock. A phone timer works a treat too.

• An Xpeed Power Bag and the space to move.

The workout:

This workout consists of 5 exercises: Deadlift, Bent Over Row, Reverse Lunges, Squat to Overhead Press, and High Plank Pull Throughs. Complete 10 reps of each exercise one after the other for 15 minutes. See how many rounds you can complete in this time.

The exercises:

Deadlift Stand with feet hip-width apart, power bag positioned in front of you. Hinge at the hips and grip the power bag handles with both hands. Keeping your core engaged and back straight, drive through your heels to lift the bag, standing tall. Lower the bag back to the ground with control and repeat.
Bent Over Row Holding a power bag in your hands, bend your knees slightly and hinge at the hip so your upper body is almost parallel to the floor. Keep your core tight and your back straight as you row the power bag up to your chest. Lower and repeat.
Reverse Lunges Hold the power bag across your upper chest or in a rear rack position. Step one foot back into a lunge, lowering your back knee toward the floor. Push through the front heel to return to the starting position. Repeat on the other side.
Squat to Overhead Press Stand with feet shoulder-width apart, holding the power bag at chest height. Lower into a squat, keeping your chest up and knees tracking over your toes. Drive through your heels to stand and press the power bag overhead. Lower the bag back to the starting position and repeat.
High Plank Pull Throughs Start in a high plank position with the power bag positioned to one side of your body. Reach one hand across to grab the bag and pull it across to the opposite side while keeping your core engaged. Place your hand back in the plank position and repeat on the other side.

As you can see, Power Bags are a pretty nifty piece of kit! Bent over rows, cleans, snatches, high pulls and bicep curls are just some of the many exercises you can perform thanks to the handle variations. You can also perform clean and presses, shoulder presses, and push presses thanks to the soft touch nature of the bag overall. On either side of the bag, you'll find reinforced padded handles for comfort during exercise. One end of the bag has a strap for pull-throughs and single-hand use carrying.

Give this AMRAP a go, record your score, and be sure to revisit it in a few weeks to see if you can beat your score.