Build a Better Body Sandbag Workout 12 min

Jul
2013
08

posted by on Daily Workouts - 10-15 minutes

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This sandbag workout is an HIIT, high intensity interval training, workout. In it 6 great sandbag exercises are alternated in interval periods. The sandbag HIIT exercises flow with new dynamic sandbag exercise combos and lots of favorite sandbag exercises. This sandbag workout has lots of squats and abs exercises to really tone and tighten the leg, glute and core area but also incorporates lots of movement in the sandbag exercise combos providing a full body workout that will strengthen and tone the body all over. 

You need a sandbag and an interval timer for this workout. Check out links for both from my Resource page here.

Links to online timers and more about Gymboss interval timer here.

 

Build a Better Body 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 the following 8 exercises twice:

3 Pulse Sandbag Squats with 180 Degree Jump
3 10 Mountain Climbers to Sandbag Clean and Press
3 Pulse Sandbag Squats, Side Drop and Push up
Sandbag Sit Ups
Sandbag Get Ups with Clean and Press
Sandbag Leg Raises

 

Sandbag Workout on Video

 

My Reps

3 Pulse Sandbag Squats with 180 Degree Jump – 6, 6, 6
3 10 Mountain Climbers to Sandbag Clean and Press – 3, 4, 3
3 Pulse Sandbag Squats, Side Drop and Push up – 5, 5, 5
Sandbag Sit Ups – 11, 12, 11
Sandbag Get Ups with Clean and Press – 4, 4, 4
Sandbag Leg Raises – 9, 9, 10

 

Exercise Descriptions

3 Pulse Sandbag Squats with 180 Degree Jump

 

Start with sandbag beside right foot, from standing reach and grab sandbag by lateral handles and bring it up in a clean motion flipping sandbag over to back of hands and hold sandbag in close to chest, then squat down so that thighs come parallel with ground and pulse 3 times, then set sandbag on ground by left foot and jump 180 degrees. This is one rep. Continue in this manner doing a 180 degree jump after each 3 pulse squat holding sandbag.

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10 Mountain Climbers to Sandbag Clean and Press

 

Do 10 mountain climbers and then jump legs in and do a clean and press with sandbag. To do the clean and press, hold the 2 horizontal side by side handles and bring it up to hip level straightening your body and flipping it so it’s up on top of your hands over knuckles, then press sandbag up towards ceiling, and then bring it back down to the ground. Continue alternating doing 10 reps of mountain climbers and doing a sandbag clean and press.

Mountain Climbers – Get into high plank (push up) position, then bring one leg in towards chest, bending knee and with foot on ground; this is your start position. Simultaneously jump the bent forward leg back and the back leg forward alternating and jumping legs back and forth while keeping torso of body as straight as possible while performing these movements. Each time a leg jumps forward counts as one rep.

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3 Pulse Sandbag Squats, Side Drop and Push ups

 

Start with sandbag beside right foot, from standing reach and grab sandbag by lateral handles and bring it up in a clean motion flipping sandbag over to back of hands and hold sandbag in close to chest, then squat down so that thighs come parallel with ground and pulse 3 times, then set sandbag on ground by left foot and put hands on ground in front of you, jump legs back into plank position and do a push up. Then jump legs in and come up to standing. This is one rep. Continue in this manner dropping the sandbag  to opposite sides after each 3 pulse squat.

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Sandbag Sit Ups

 

Lie back with knees bent, feet on floor, holding sandbag overhead, sit up while raising sandbag up as high as you can, then lie back bringing sandbag back overhead. This is one rep.

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Sandbag Get Ups with Clean and Press

 

Lay on mat with knees bent and feet on ground with arms holding sandbag at chest. Then sit up, bending one leg under you and put other foot on ground, using the strength of that leg lift yourself up to standing. From here do a clean and press. Set sandbag on the floor and holding it by its 2 horizontal side handles, bring it up to hip level straightening your body and flipping it so it’s up on top of your hands over knuckles and press it up towards ceiling, and then bring it back down to chest. This is one rep. Lie back down and continue doing as many reps as you can in the interval period.

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Sandbag Leg Raise

 

Lay on the floor and lift sandbag up above you keeping arms straight at 90 degrees, and with legs straight flat on ground. Holding sandbag above throughout all movements and lift legs up together towards sandbag and then lower them back down to the ground. This is one rep. Continue lifting and lowering legs together while holding sandbag up. You will feel the contraction in the abs as you lift and lower legs so tighten abs during these movements. 

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Have a great workout!

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