A rep circuit workout, perfect for when you need simplicity in training. This workout is great if you’re just starting out, but has penty of progressions for added varety and intensity.

Beginner-intermediate workout / rep circuit / core bag


The Core Bag is one of the most highly versatile yet simple pieces of equipment in the gym. Its convenient, accessible to all levels (different weights) and challenges your stability in different ways to other free weights. The different grips give access to different carrying/holding options, and it’s worth taking the time to master these grips. If you want a highly functional alternative to dumbells and barbells, or simply wish to mix up your training, then this core bag workout is just for you!

In this core bag workout, simplicity is the key. 1 core bag, 4 exercises, 5 rounds, 30s rest after each round. Instead of the usual timed circuit, this workout focuses on a rep circuit – this makes it more convenient, as you don’t need a timer. All you need is a 2m x 2m space, and plenty of motivation! This workout is perfect for beginners, and there is enough progression (see below training tips) to challenge the experienced exerciser.

The workout primarily utilizes the squat-pull patterns and targets all fitness skills, with a particular focus on endurance, strength, speed and balance. As you master the movements with skill, don’t be afraid to add speed – this will significantly increase your heart rate for an added cardio burn.


  • Begin with a weight that allows you to perform 10 reps comfortably
  • Focus on good movement technique, whilst moving as fast as possible
  • Partner up with a buddy and compete against each other
  • Add intensity by increasing the weight – but be sure to stick to the rep guidelines
  • Challenge yourself by setting a target of 10 mins and seeing how many full rounds you can complete in that time


  • 4 exercises
  • 5 rounds
  • 30s rest between rounds
  • 15 minutes


Stand with feet shoulder width apart, holding the bag. Hinge the hips and lower the bag. At the bottom of the movement, row the bag towards the torso, return the bag, and deadlift to the start position. Perform 10 reps.


Stand with feet shoulder width apart and clean the bag to the front squat position. Maintain a stable core as you drop into a deep squat position, and return. Perform 10 reps.


Stand with feet shoulder width apart, holding the bag. Hinge the hips and explosively pull the bag upwards towards the chest. Catch the bag in the front squat position. Perform 10 reps.


Jump the legs out to the side and raise the arms to shoulder height. Return and repeat continuously as fast as possible with control. Perform 50 reps.

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