Powered Up Sandbag Workout 15 min

May
2013
20

posted by on Daily Workouts - 10-15 minutes

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This sandbag workout is a HIIT workout made up of intervals. It has a couple new sandbag exercises: Sandbag Threading and Sandbag Cyclone Spin exercise mixed with some favorite sandbag exercises. This interval workout is a full body workout designed to strengthen core muscles and tone and shape body. These fast paced HIIT exercises are great for boosting metabolism, leaning, tightening, strengthening and bringing your body back to it’s optimal shape.  

The workouts are tough, but you can modify as needed and they work! 15 minutes a day is not a high price to pay to bring your body back to the shape it was meant to be and to be lean, tight, trim and strong.  This is the best and quickest system for bringing your body back into the fat burning, muscle building machine it is meant to be.  These workouts work, but only if you put in the effort and do them. I’ll help make it fun. Let’s do this together!

You will need a sandbag and an interval timer. Both can be obtained from links on my Resource page and links to online timers can be found here.  But Gymboss is the best, if you don’t have one yet, I highly advise purchasing it! It’s not expensive and the best investment ever!

ok, get out your sandbag and timer and let’s workout!

 

Powered Up Sandbag Workout

Workout Breakdown

15 minutes of intervals

Set your timer for 18 rounds of 10 seconds rest and 40 seconds work and go through the following 6 exercises three times:

Side to Side Cyclone Spin to Push Up
Side to Side Sandbag High Pull
Sandbag Leg Threading – left
Sandbag Leg Threading – right
Sandbag Duck Unders
Sandbag Toe Touch

 

Sandbag Workout on Video

 

My Reps

Side to Side Cyclone Spin to Push Up – 5, 6, 5
Side to Side Sandbag High Pull – 15, 17, 16
Sandbag Leg Threading – left – 11, 12, 12
Sandbag Leg Threading – right – 12, 12, 12
Sandbag Duck Unders – 17, 16, 17
Sandbag Toe Touch – 8, 11, 12

 

Exercise Descriptions

Side to Side Cyclone Spin to Push Up

 

Stand with legs shoulder width apart and have sandbag on ground to the side to the outside of one of your feet and then bend at the hip and grab sandbag by its lateral handles, lift and bring sandbag in a circular motion around body going around the front and then the back and coming back over the front to the other side of your body where you bring it back down to the ground beside the opposite foot. Set it down and put your hands on the ground in front of you, jump, or step, legs back into plank and do a push up. This is one rep. For the next rep reverse the cyclone swing movements bringing sandbag again around body, across front, then back and front and return it to the ground where it started. Continue in this manner alternating sides for each cyclone swing and doing a push up after each one

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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.

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Sandbag Leg Threading

 

From seated position on the ground place sandbag on one shoulder, have the same side hand holding end handle and the other arm straight and hand on ground to support. Have the leg on same side as sandbag with knee bent and bottom of foot on ground and the other leg out straight but relaxed. Pressing heels into ground, especially heel of supporting leg with the bent knee, and supporting with hand on ground also, lift up hips from ground and bring straight leg up and through the leg with crossed knee, and behind. Hold this position for a couple seconds and then reverse the movements coming back to start position and repeat for time or reps.  Afterwards, transfer sandbag to the other shoulder and repeat movements on the other side.

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Sandbag Duck Unders

 

Place sandbag on upper back by holding onto its handles over your shoulders. From standing position take a big step to the side while simultaneously bending torso and bringing upper body down low as if ducking under something. Place your weight on the foot taking the big step to side and bring your other foot in so that you are standing a wide step away from where you started and when your foot comes in bring your body back up to standing. This is one rep. On the following rep take a big step and duck back to your original start position and then continue ducking low and stepping from side to side. 

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Sandbag Toe Touch

 

Start lying flat on the ground with legs straight and arms behind head, hands holding onto the lateral handles of the sandbag. Lift legs up straight to 90 degrees while lifting up sandbag with straight arms towards the toes. Reverse the movements bringing down your legs and arms with sandbag to start position. This is one rep. 

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Have a great workout!

 

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