This 12 minute sandbag HIIT workout is an interval training workout. It has some very fun and dynamic bodyweight exercises. There is only one sandbag exercise, but it is done 4 times. Full body workout targets core muscles and works abs. There are leg exercises and lots of dive bombers to build beautiful arms as well. This is a great quick interval workout for when you don’t have a lot of time. It is fast, fun and effective! Come try and you will see!
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Ducking and Diving Sandbag HIIT Workout
Workout Breakdown
12 minutes of intervals
Set your timer for 16 rounds of 10 seconds rest and 30 seconds work and go through the following sequence:
Sandbag Duck Unders
Dive Bombers
Dynamic Squats
Plank Side Hops
Sandbag Duck Unders
Dive Bombers
Lateral Jump Side Kicks
Roll Back to Push Up
Workout on Video
My Reps
Sandbag Duck Unders – 14, 15
Dive Bombers – 5, 5
Dynamic Squats – 18, 18
Plank Side Hops – 26, 29
Sandbag Duck Unders – 14, 14
Dive Bombers – 6, 6
Lateral Jump Side Kicks – 12, 13
Roll Back to Push Up – 4, 5
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.
Start in pike position with wide legs, head low, bend elbows and swoop head close to but not touching floor, as head goes through arms it starts coming up at the end to a cobra position but keeping torso off the ground, hold and then swoop back in the same manner back to starting position.
Jump sideways across an imaginary border and land on the outside leg, try not to let the inside leg touch the ground. As soon as you land with outer leg, lift inner leg and kick towards the side you just jumped from as high as you can, bring leg down and still not touching ground jump back to the other side and repeat.
Standing at one end of mat, roll back so knees are overhead and then forward again. Place hands on ground and jump (or step) your legs back to plank position and do a push up, then jump (or step) your legs in towards hands. This is one rep. Continue right back into another roll back and repeating the same movements.
