Love My Legs Sandbag Workout 12 min

Jun
2013
12

posted by on Daily Workouts - 10-15 minutes

2 comments

This 12 minute legs sandbag workout is a HIIT workout made up of two 6 minute parts. Each part has 2 different sandbag exercises that are alternated in intervals. Each part has a lunge exercise that gets alternated with an abs exercise, which is also core strengthening and body toning. These sandbag exercises are great to tighten and firm up the body and to build functional strength, that is the strength used and needed for everyday activities.

You will need a sandbag and an interval timer. Both of these can be found here.  There are links to online timers here.

 

Love my Legs Sandbag Workout

Workout Breakdown

This HIIT workout has 2 parts

Part 1 – 6 minutes of intervals

Set your timer for 6 rounds of 10 seconds rest and 50 seconds work and go through the following 2 exercises three times:

Sandbag Lateral Side Lunge with Leg Lifts
Clean and Press Mountain Climbers (10)

Part 2 – 6 minutes of intervals

Set your timer for 6 rounds of 10 seconds rest and 50 seconds work and go through the following 2 exercises three times:

Front Lunge Sandbag Twist
Leg Lift Sandbag Toe Touch

 

Love my Legs Sandbag Workout on Video

 

My Reps

Part 1
Sandbag Lateral Side Lunge with Leg Lifts – 9, 10, 9
Clean and Press Mountain Climbers (10) – 5, 4, 4.5

Part 2
Front Lunge Sandbag Twist – 13, 12, 13
Leg Lift Sandbag Toe Touch – 10, 11, 11

 

Exercise Descriptions

Sandbag Lateral Side Lunge with Leg Lifts

 

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 (inner) leg stays straight, then lift the inner straight leg up and then bring back to ground and step back to center. Then step in opposite direction and do a lunge with the other leg and a leg lift. Come back to your start position and continue with these movements alternating sides for each rep.

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Clean and Press Mountain Climbers

 

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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Front Lunge Sandbag Twist

 

Start at standing with sandbag held in front of you at chest. Do a forward lunge and then twist torso towards the side of the leg that you just lunged forward with. Then torso back facing forward and bring in lunging leg. This is one rep. Do another front lunge twist with the opposite leg and continue these movements alternating sides for each rep.

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Leg Lift Sandbag Toe Touch

 

Lay on the floor with legs straight and arms holding the lateral handles of sandbag at ground behind head. Lift legs up to 90 degrees and lift sandbag up straight and crunch torso lifting sandbag up towards feet. Then reverse movements and bring legs back to ground and sandbag back to ground behind head. This is one rep.

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Have a great workout!

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  • Romy

    Great workout as always!!!
    do you always use the same weight for your sandbag?

    • Thanks Romy! I have 2 bags of sand. I usually use just one bag in it with about 18 pounds of sand. The other has 10 pounds and sometimes I up the weight by adding the second bag, depending on the exercises. But usually I am using 18 lbs.

      ps. I considered for awhile increasing the weight of each of the bags, or just the one heavier one that I use the most, but finally decided to stick with them at this weight. It works for me. Some suggest to increase the weight, but it is a personal choice depending on what you are going for.