Quantum Squat Sandbag Workout est 21 min
2013
This sandbag workout is a leg workout, but the truth is that I am not only feeling it m the legs, and that’s glutes, quads, hamstrings and calves! but also my arms and shoulders. I have a serious need to really stretch it out today. This sneaky sandbag workout got me more than I anticipated, which is great! It has 2 parts. The first is a time challenge and an awesome sequence of exercises combining cardio, jumping around, the sandbag and burpees. Who could ask for more? This is followed up with a second part of HIIT training, 10 minutes of all sandbag exercises. The sequence has a great combination of exercises and ends with one leg deadlifts. These can be challenging on one leg, but are great for balance and working those deeper stabilizing muscles. So, grab your sandbag and let’s go!
Quantum Squat Sandbag Workout
Workout Breakdown
2 Parts
Part 1 – Time challenge
Do 10 rounds of the following:
One Jump Forward, pick up sandbag
6 Around the World Sandbag Squats
3 Clean and Press with Sandbag, set sandbag down
2 Jumps Back
3 Burpees
Part 2 – 10 minutes of Intervals
Set your timer for 12 rounds of 10 seconds rest and 40 seconds work and go through the following exercises twice:
Diagonal Clean and Press with Sandbag – left
Diagonal Clean and Press with Sandbag – right
Sandbag Pull Knee Tuck Push Ups
Sandbag 3 Pulse Squats
One Leg Deadlift with Sandbag – left
One Leg Deadlift with Sandbag – right
To get your sandbag or to see my favorite home gym equipment, check out my Resource page.
Sandbag Workout on Video
My Times and Reps
Part 1 – just over 11 minutes.
My times for each round went like this – 0:58, 2:00, 3:00, 4:08, 5:20, 6:30, 7:40, 8:50, 10:00, 11:10
Part 2
Diagonal Clean and Press with Sandbag – left – 10, 10
Diagonal Clean and Press with Sandbag – right – 9, 10
Sandbag Pull Knee Tuck Push Ups – 7, 7
Sandbag 3 Pulse Squats – 11, 11
One Leg Deadlift with Sandbag – left – 10, 11
One Leg Deadlift with Sandbag – right – 11, 11
Exercise Descriptions
Around the World Sandbag Squats
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 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 press up to ceiling. Bring it down to ground returning it to start position.
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 in the air.
Diagonal Clean and Press with Sandbag
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.
Sandbag Pull Knee Tuck Push Ups
Place sandbag on ground and then get into high plank (push up position) just to the right side of sandbag so that sandbag is at chest level on ground below you to your left. With your right hand reach under to the end handle on sandbag and pull it underneath you and over to the right side. Next do two knee tucks, one with one leg and then one with the other, and then do a push up. This is one rep. For the next rep pull the sandbag underneath you to the left side, do two knee tucks and a push up. Repeat doing these movements and pulling sandbag to the opposite side for each 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.
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.
Have a great workout!
