This sandbag workout is a time challenge with 5 rounds of an exercise sequence that has skipping with lots of favorite sandbag exercises. The last sandbag exercise in each round changes, and alternates different sandbag leg exercises, mostly lunges and squats. There are ab exercises, a sandbag sit ups and leg raise combo, and lots of great cardio exercises with burpees, also a great ab exercise, combined with skipping. So grab your sandbag and your timers and let’s do this!
To get a sandbag or an interval timer, check out the link on my Resource page.
If you do not have a sandbag, you can do the burpees without the sandbag, as regular burpees, and use another weighted object for the other exercises. You can do these as bodyweight exercises as well.
If you can not skip, you can substitute high knees or mountain climbers for these. You can see high knees alternated for skipping here.
Skip Up a Storm Sandbag Workout
Workout Breakdown
Do 5 rounds of the following:
100 High Knee Skips
10 Sandbag Sit Ups
10 Sandbag Leg Raises
10 Sandbag Sit Ups
10 Clean and Press Burpees
30 Sandbag exercises, as indicated below
Round 1 – Reverse Lunge with Sandbag Press, alternate sides
Round 2 – Good Morning 3 Pulse Sandbag Squats
Round 3 – 360 Degree Sandbag Lunges
Round 4 – Around the World Sandbag Squats
Round 5 – Sandbag Swings
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.
Lay on the floor and lift sandbag up above you keeping arms straight at 90 degrees, and with legs straight flat on ground. Holding sandbag above throughout all movements and lift legs up together towards sandbag and then lower them back down to the ground. This is one rep. Continue lifting and lowering legs together while holding sandbag up. You will feel the contraction in the abs as you lift and lower legs so tighten abs during these movements.
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.
From standing position with sandbag brought up (by doing a clean and flipping onto backs of hands) and held at navel area,take a bigstep backward with one leg and as you put your foot down go into reverse lunge position, bending front knee and bringing thigh of front knee down and parallel to ground, while simultaneously lifting arms with sandbag straight up overhead. Then reverse the movements bringing leg back to standing position and arms and sandbag back to stomach area. Continue alternating legs for each rep.
Stand with legs hip width apart and reach over to pick up sandbag from ground in front of you. Lift up and flip over onto the backs of hands and hold sandbag close to chest. Then bend over at waist 90 degrees, keeping legs straight and back straight, so that back is parallel with floor and come back up to standing, then squat down continuing to hold sandbag close to chest and pulse 3 times up and down and then come up. This is one rep.
From standing, roll sandbag up and over backs of hands with the 2 lateral handles and hold sandbag in close to chest during all movements. First take a step forward with one leg and do a forward lunge, bending your front knee and going down until thigh is parallel with floor, come back to standing and then take a step with the same leg out to the side do a side lunge, step back in and next step backwards and do a backwards lunge, bending front leg bringing thigh parallel to ground and then step back in. Now follow the movements with the other leg starting with a backwards lunge then doing a side lunge and then a front lunge. Continue doing 3 lunges on each leg and doing lunges in a circle pattern around you for set number of reps or for time.
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.
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.
