Hot Island Monkey Sandbag Workout

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. 

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.

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.

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. 

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.

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.

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.

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.