Around the Clock Sandbag Workout est 23 min
2013
This fun new action packed sandbag workout combines fun burpee time challenge rounds with HIIT interval rounds. The burpee rounds are short, taking only a couple minutes to complete each one, and are fun once you get the hang of the movements. They are explained more clearly below. The HIIT interval training rounds are filled with some of my favorite leg and ab exercises. Squat exercises and deadlifts help to shape the legs, and combined with abs and burpees we are working on a tight core, revving our metabolism to burn fat and shaping our summer bikini body!
How to do the Sandbag Burpee Rounds
Watch the video carefully to see the movements of the burpee rounds. In it, it is like going around a clock, 4 reps going to the left and then 4 reps, counterclockwise, to the right. You pick up the sandbag from your side and do a diagonal clean and press as normal, except you return the sandbag to the ground in front of you and continue on into a burpee, ending with another clean and press. Set your sandbag down, then turn a quarter turn and repeat. After 4 times doing this and coming full circle, for the next rep, turn in the opposite direction and continue doing 4 reps going the other way. The whole thing only takes about 2 minutes.
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Around the Clock Sandbag Workout
Workout Breakdown
This sandbag workout has 5 Parts
Parts 1, 3 and 5
The burpee rounds
4 Rotational Diagonal Clean and Press Sandbag Burpees – right
4 Rotational Diagonal Clean and Press Sandbag Burpees – left
Parts 2 and 4
HIIT interval training rounds – 8 minutes of intervals
Set your timer for 12 rounds of 10 seconds rest and 30 seconds work and go through the following exercises twice:
One Leg Deadlift with Sandbag – right
One Leg Deadlift with Sandbag – left
Good Morning Sandbag Squats
Sandbag Swings
3 Pulse Sandbag Squats
Sandbag Sit Ups
Sandbag Workout on Video
My Times and Reps
Parts 1, 3 and 5 – each part took me just a little over 2 minutes
Parts 2 and 4
One Leg Deadlift with Sandbag – right – 9, 10, 2nd round – 10, 10
One Leg Deadlift with Sandbag – left – 8, 9, 2nd round – 10, 9
Good Morning Sandbag Squats – 7, 7, 2nd round – 8, 7
Sandbag Swings – 15, 16, 2nd round – 16, 15
3 Pulse Sandbag Squats – 9, 10, 2nd round – 8, 9
Sandbag Sit Ups – 10, 10, 2nd round – 11, 9
Exercise Descriptions
Rotational Diagonal Clean and Press Sandbag Burpees
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 to the right. Reverse these movements bringing sandbag back in front of you and roll sandbag back down to ground in front of you. This is one rep. For the next rep, turn a quarter turn so that the sandbag is to your side again and repeat the movements above. After each rep turn a quarter turn so that sandbag is at your side and then do another diagonal clean and press burpee.
Stand straight and hold sandbag at arm’s length, around thigh level, bring one leg off ground with knee slightly bent and bend torso at waist, pivoting body forward and bringing down sandbag in front to ground and lifting raised leg out straight behind you, keeping balance on one leg and then come back to start position. This is one 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 come up. This is one rep.
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.
From standing with feet shoulder width apart bring sandbag up and hold at navel area (by doing a clean and flipping onto backs of hands). Then squat down so that thighs come parallel with ground and pulse 3 times, then come up to standing. This is one rep. Continue doing squats and pulsing 3 times for each one while holding sandbag in front of you.
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.
Have a great workout!
