Standing straight with sandbag on floor just in front of you, bend over and pick up by the 2 side by side handles going lengthwise, bring it up to hip level straightening your body and flip it so it’s up on top of your hands and then hold it close to body and do a deep squat, then uncurl sandbag and bring it down to ground returning it to start position. This is one rep.

Standing straight with sandbag on floor at your side, beside your left foot, bend over and pick up by the 2 side by side handles going lengthwise, twist body so sandbag s in front of you and flip it so it’s up on top of your hands and then turning to the right side straighten arms and press sandbag up towards the ceiling. Reverse these movements bringing sandbag back to start position back to start position. Continue doing reps of this exercise until interval time is up. For  right to left, switch sides and start with sandbag beside right foot , bring up to center, flip (clean) onto backs of hands at center and twist body to left side while pressing sandbag up to ceiling.

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.

Start at standing with sandbag held behind at upper back. 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. Then take a step out to side with one foot, do a squat and come back up and bring leg back in to start position and swing sandbag around head 360 degrees as before. For the next rep, step the opposite leg out to the other side and squat and step back in, then swing sandbag 360 degrees around head again. Continue in this manner alternating stepping out from left to right sides for each rep.

Start at standing position with sandbag on ground in front of you. Bend over grabbing the 2 horizontal handles of sandbag, lift it up to hip level and roll onto the backs of your hands (clean). Take a step out to the side and do a side lunge and roll sandbag back down to ground just in front of the foot that you have stepped out with. Roll sandbag back up onto back of hands and step back in to start position. For the next rep step out in front with the same leg that had just stepped out to the side and do a forward lunge on that leg, roll sandbag down to ground in front of the foot that is forward, then roll sandbag back up onto back of hands and step back in to start position. 

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.