Hot Island Monkey Sandbag Workout est 18 min

Dec
2013
19

posted by on Intensive Training Workouts - over 15 minutes

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We have mountains of snow out our window right now and so I am whisking you away to work up a tropical sweat with this new sandbag workout. This awesome 3 part workout has an amrap challenge (amrap = as many reps as possible), and interval round and a sandbag sit up finale. This full body workout gives you a great metabolism boost while building muscle. It is great for all over body toning, slimming, tightening while still building functional strength. 

Sandbag Training

My sandbag is perhaps my favorite piece of eqipmwnt in my home gym (followed closely by Ugi). Check out my favorite home workout equipment here. The sandbag is great for building functional and core strength. It comes with 2 inner bags that you fill with sand, to adjust the weight easily.

Making this a Bodyweight Workout

This workout can be done without the sandbag by modifying exercises to make them bodyweight versions. The weight of the sandbag helps to build more muscle quickly, but without the sandbag, this workout will still have lots of dynamic action and be a great full body workout.

You will need an interval timer. Gymboss makes my favorite one, but I have some links to online timers here.  So, grab your timer and meet me in the gym!

 

Hot Island Monkey Sandbag Workout

 

Hot Island Monkey Sandbag Workout

Workout Breakdown

This workout has 3 parts.

Part 1
Amrap in 4 Minutes:
4 Monkey Push ups
2 Clean and Press with Sandbag
20 Mountain Climbers
4 Explosive Jumping Jacks

Part 2
6 Minute intervals – 6:10/50
Around the World Side Lunge with Sandbag, alt sides
Hop over Burpees
Sandbag Push up to Clean and Press

Part 3
40 Sandbag Sit ups

 

My Time

For the first part I got in 4 rounds and the whole workout took me almost 18 minutes to complete.

 

Exercise Descriptions

Monkey Push ups

 

Start in a wide leg half squat position with arms bent and hands in front of you, fall forward so that hands are on ground and lower body down so that your face comes just an inch or two from ground. Push yourself back up to start position, lifting hands off the floor. This is one rep. You will feel your upper arms doing the work. 

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Clean and Press with Sandbag

 

Bend over and pick up sandbag by its 2 lateral side handles, bring it up to hip level straightening your body and flip it so it’s up on top of your hands and press up to ceiling and then reverse the movements bringing it back down to ground. This is one rep.

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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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Explosive Jumping Jacks

 

From standing position, bend knees into squat and reach down touching fingers to sides of feet. Then with an explosive jump, come up into a jumping jack, jumping legs out wide while and bringing arms out at sides and above head, then jump feet back in close together, coming down into squat and touching sides of feet again. This is one rep. Continue repeating movements doing as many reps as indicted or as many reps as you can for time. 

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Around the World Side Lunge with Sandbag

 

Start in standing position with sandbag held behind at upper back, then swing one arm overhead bringing sandbag around to front and then the other arm over to bring it back into starting position, so that the sandbag has just gone 360 degrees around your head. Next 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. This is one rep. As you come into center do another around the world with sandbag, this time circling head with sandbag in the opposite direction and then do a side lunge with the opposite leg that you used for the first rep. Continue with these movements, alternating sides for each rep.

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Hop over Burpees

 

Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, do a push up, jump legs back in and jump up and sideways to the left (or right) and then do another burpee in the same manner. For next one jump back to start position and continue doing burpees jumping to alternate sides for each rep.

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Sandbag Push up to Clean and Press

 

From high plank (push up) position with hands on sandbag do a push up. Then jump or step feet back in and do a clean and press with sandbag, by picking up sandbag from floor by its 2 horizontal side handles, as you straighten body and bring sandbag up to hip level, flip it so it’s up on top of your hands over knuckles and press it up towards ceiling, and then reverse movements bringing it back down to ground. This is one rep.Step or jump legs back into plank position and continue these movements.

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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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Have a great workout!

 

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