Better Butt Sandbag Workout 12 min

Mar
2013
26

posted by on Daily Workouts - 10-15 minutes

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This new sandbag workout is 12 minutes of interval training designed to work legs and butt. It has new sandbag exercises, which I thought were really fun.. almost too fun. To be honest, I was concerned that I may not feel it today but I really do, so Success!!  This sandbag workout has 4 exercises and each of them is done 4 times. There is a good flow in the order of exercises and it really keeps you moving. This HIIT workout is only a 12 minute workout, so give it all you’ve got and you will see, the time goes by quickly!

The sandbag exercises

The first cyclone swing exercise is challenging but awesome once you get the hang of the movements.  for the second exercise, doing wide leg squats always seems easier and almost like cheating, but I am sure they work despite this, and work different muscles.  Each of the 1st three butt and leg exercises target different leg muscles, while working the main leg and glute muscles.

The leg and glute muscles are the biggest muscles in the body. Muscle burns fat and boosts metabolism so there are more reasons than just great legs to work these. They will help us get and stay slim as well! The last exercise targets the abs and especially the lower ab muscles with the butt lift.  I really enjoyed the diversity of these exercises.

My sandbag is my favorite item in my home gym. I love it! I got mine from Ultimate Sandbag and it is made of very high quality.  If you don’t have one yet, they have 20% off until Thursday. Go straight to the Ultimate Sandbag site  or check out my Resource page.

You will also need an interval timer. I love my Gymboss and highly recommend it. Click here for more info on it and for links to online timers.

So get your timers ready and let’s go!

 

Better Butt Sandbag Workout

Workout Breakdown

12 minutes of intervals

Set your timer for 16 rounds of 10 seconds rest and 35 seconds work and go through these 4 exercises 4 times:

Sandbag Cyclone Swing Reverse Lunge, alt legs
Rotating Wide Squats with Sandbag Clean
Lateral Side Lunges with Sandbag Press
Sandbag Leg Lift and Butt Lift

 

For a longer more intense workout, make the intervals 50 seconds and then the workout will be 16 minutes.

 

Sandbag Workout on Video

 

My Reps

Sandbag Cyclone Swing Reverse Lunge, alt legs – 9, 10, 10, 10
Rotating Wide Squats with Sandbag Clean – 12, 12, 12, 12
Lateral Side Lunges with Sandbag Press – 11, 12, 13, 12
Sandbag Leg Lift and Butt Lift – 10, 11, 10, 11

 

Exercise Descriptions

Sandbag Cyclone Swing Reverse Lunge

 

Start standing holding sandbag by the lateral handles over your shoulders so it is positioned at top of upper back. Bring sandbag around your head and across the front of your body coming down in a diagonal line to the other side towards the ground and beside your outer foot simultaneously as you lunge back with the opposite side leg. Reverse the movements coming back out of lunge and bringing sandbag back to upper back position. For the next rep swing the sandbag in the same manner but in the opposite direction as you lunge back with the other leg, and again reverse movements coming back to your start position. So, when you swing the sandbag around the right side of your head and over to the left side, you lunge back with the right leg, and when you swing the sandbag around the left side of your head and over to the right side, you lunge back with the left leg.

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Rotating Wide Squats with Sandbag Clean

 

Start standing and holding onto sandbag at chest level by lateral handles with sandbag flipped over onto the backs of your hands. Take a wide step to the right and come down into a squat while doing a sandbag clean, flipping sandbag over your knuckles and bringing it to the ground. Come up out of the squat and bring up sandbag back up, flipping it over your knuckles to the back of your hand and holding in close to chest. Now keeping your right foot on the ground lift left foot and pivot body around 180 degrees so you are facing in the opposite direction and bring left foot down into a wide stance, squat and do another sandbag clean. For the next rep keep left foot on the ground and pivot body 180 degrees bringing right foot around and down into a wide stance facing the side you started facing and do a squat and sandbag clean. Then do one more rotating squat turning 180 degrees, doing a squat and clean. This was 4 reps, for the next 4 reps reverse your movements and work your way back in the same manner until you reach the start position. Continue doing squats and sandbag cleans like this until time or reps are up.

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Lateral Side Lunges with Sandbag Press

 

From standing position holding sandbag by its lateral handles close to chest, step your right foot further out to the right side and do a side lunge, the right (outer) leg is bent and your left leg stays straight, then step back to center. As you come into center press up the sandbag towards the ceiling. Then bring the sandbag back down to chest and step in opposite direction and do a lunge with the other leg, and return doing another sandbag press as you come back to your start position. Continue with these movements alternating sides for each rep.

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Sandbag Leg Lift and Butt Lift

 

Lay on the floor and lift sandbag up above you keeping arms straight at 90 degrees, and with legs straight flat on ground. Lift legs up together until they are at 90 degrees from ground and then lift your butt up, contracting the abs to lift the hips off floor raising legs up more towards ceiling. This is a small movement and works the lower ab muscles. Then lower legs back down to the ground. This is one rep. Hold the sandbag up throughout all movements. Arms do not move, only legs and lower body move doing this exercise. Continue doing leg lifts and butt lifts in this manner for time or reps indicated. 

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Have a great workout!

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