Author Archive
360 Degree Sandbag Lunges – From standing, roll sandbag up and over backs of hands with the 2 lateral handles and hold sandbag in close to chest during all movements. First take a step forward with one leg and do a forward lunge, bending your front knee and going down until thigh is parallel with floor, come back to standing and then take a step with the same leg out to the side do a side lunge, step back in and next step backwards and do a backwards lunge, bending front leg bringing thigh parallel to ground and then step back in. Now follow the movements with the other leg starting with a backwards lunge then doing a side lunge and then a front lunge. Continue doing 3 lunges on each leg and doing lunges in a circle pattern around you for set number of reps or for time. || Read more
Walking Plank Burpees – From standing squat down and place hands on ground in front of you, jump legs back into plank position and then walk hands and feet over about 4 big steps to the side, jump legs in and jump up in the air. This is one rep. For the next rep walk in plank position back to your starting spot and continue with each rep walking from one side to the other. || Read more
Weighted Squat – Start at standing position with legs shoulder width apart and hold a dumbbell or other weight, with both hands vertically in front of you at navel area. Then squat down holding onto your dumbbell or weight at chest to navel area and holding it out a bit to give you balance as you squat down. Come back up and continue doing squats holding onto dumbbell in this position. || Read more
Weighted Hip Circle Ugi Bridge exercise – Start lying on the ground with knees bend and with feet raised up on Ugi, which is in close to body, and hold a dumbbell in front of you at navel area.Lift hips up into bridge position and take dumbbell in one hand and bring it under the body switching hands and bringing it back to navel area as you lower hips back to ground. For the next rep switch hands and bring dumbbell around your hips in the other direction while your hips are raised in bridge. Lower coming back to start position and continue these movements alternating sides for each rep. || Read more
Shouldering Sandbag Squat and Press – Holding sandbag up on one shoulder, squat and as you come back up to standing lift sandbag up with both hands and lift over head to the opposite shoulder. Then do a squat with sandbag in this shoulder and as you come up from the squat lift sandbag over again to the shoulder it started on. Squat and continue with these movements alternating shoulders that sandbag rests on each time you come up out of the squat. || Read more
Sit ups with Side to Side Sandbag Lift – Set sandbag on ground beside one of your hips to start. Lie back with knees bent and feet on floor, then sit up and grabbing the lateral handles of sandbag lift it up and over to the ground beside your hip on the opposite side. Lie back down and then sit up again and bring sandbag back up and over body to its starting spot. Continue with these sit ups lifting sandbag from side to side with each sit up. || Read more
Side to Side Sandbag High Pull – Stand with legs shoulder width apart and have sandbag on ground to the side beside on of your feet and then bend at the hip and grab sandbag by its lateral handles, lift bringing sandbag to the front and pull up high to between collarbone and head area and then bring back down to the ground on the other side, beside the opposite side foot. Repeat movements bringing sandbag back to start position and continue doing high pulls and bringing sandbag from side to side. || Read more
