Quicksand Sandbag Workout est 21 min

Oct
2013
28

posted by on Intensive Training Workouts - over 15 minutes

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This sandbag workout is made up of 3 parts and while it works the whole body, as most HIIT workouts do, it really targets the arms, lats and upper body. The first and third parts are the same and are made up of 8 minutes of intervals alternating sandbag exercises with bodyweight exercises. The second part is a time challenge and should take about 5 minutes.

The Quicksand sandbag workout is based on a previous workout: A Dip in Quicksand Workout, which also has exercises using the dip station. In this workout the dip station exercises have been changed to bodyweight exercises, which are alternated with the sandbag exercises.

To check out sandbags and interval timers, click here.

Here’s the workout!

 

Quicksand Sandbag Workout

 

Quicksand Sandbag Workout

Workout Breakdown

This workout has 3 parts.

Parts 1 & 3  – 8 minutes of intervals
Set your timer for 8 rounds of 10 seconds rest and 50 seconds work and go through the following exercises:

Sandbag Swings
Oblique Double Crunches
Clean and Press Burpees
Tricep Dip Kick Ups
Around the World Squats
Push up with Reptile Knee Tucks
Sandbag Sit ups
Roll Back Burpees

Part 2 – Time Challenge
Do these 2 exercises 3 times through for time:

10 Knee Tuck Push ups
100 High Knees – regular or skipping

 

Check here to see the workout that this is based from, A Dip in Quicksand Sandbag Workout. The video shows many of the exercises in this one. Some of the exercises have been changed, mainly the ones using the dip station. To see the workout video directly on YouTube, click here.

Check out my YouTube channel. It has lots of workouts and raw food recipe videos.

 

Exercise Descriptions

Sandbag Swings

 

Standing with legs shoulder width apart, hold onto middle handle of sandbag with both hands. Hold it low, at or just between legs, and swing up so that arms are parallel to ground at shoulder height. Squeeze glutes and push with hips as you swing the bag forward and up, let your hips do most of the work. Then let the bag come back down to just between legs and repeat. Each swing up is one rep.

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Oblique Double Crunches

 

A double crunch is done from lying position and by bringing up simultaneously both knees and chest up to center. For the oblique double crunch you bring your chest straight up as usual, but the legs are brought up to one side, think of your knees as coming up to your shoulder instead if center, and alternating sides for each rep. Arms are held outstretched along sides of body parallel to ground throughout the movement. 

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Clean and Press Burpees

 

With hands on sandbag jump or step back into push up position and do a pushup, then jump or step feet back in and do a clean and press with sandbag: pick up sandbag 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 reverse movements bringing it back down to ground. This is one rep.

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Tricep Dip Kick Ups

 

From sitting with hands just behind hips and knees bent, lift behind up of floor. Then lift one leg up high, while bringing hips down close to ground using tricep muscles. Then return to start position. Repeat on other leg and continue alternating legs for each rep.

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Around the World Squats

 

Start with legs shoulder width apart and sandbag held behind at upper back. Squat and 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. This is one rep. Change directions for each rep, going back and forth from clockwise to counter clockwise.

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Push up with Reptile Knee Tucks

 

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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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Roll Back Burpees

 

Standing at the end of your mat, or on ground, with feet hip width apart, roll backwards so that your knees are overhead and then forward again, place your hands on the ground in front of you and then jump legs back into plank position, do a push up, jump legs back in and jump up. This is one rep. 

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Knee Tuck Push ups

 

Get into push up position and do a push up, then do 2 knee tucks, one with each leg. First bring the knee of one leg in to chest and back and then bring knee of other leg in towards chest and back. Continue doing push ups with 2 knee tucks, left and right, after each one.

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High Knees

 

From standing, bring legs up with knees bent one at a time as high as you can. You can put hands out parallel to ground and try to hit hands with knees as you bring them up, alternating legs. Do this as quickly as you can. This is like running on the spot, except that you are keeping back straight and driving knees up high with every rep.

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Have a great workout!

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