Get into high plank position with hands on floor, arms straight, and lower your upper torso down to the ground and then push yourself back up to start position.

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.

Sit on mat and lean back, stretch arms out to side and lift legs up from mat, still kept low and stretched out, then bring in legs bending knees and at the same time bring arms around and hug around legs, just barely touching them and then lean back out of it bringing arms back out to sides and legs straight and kept raised above mat. Each knee hug is one rep. Try to keep legs up off the floor as much as possible throughout movements.

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.

Lay on mat with knees bent and feet on ground with arms beside you. Then sit up, bending one leg under you and put other foot on ground, using the strength of that leg lift yourself up – try to not use hands for support, and get up to standing. Then reverse movement to lie down again and continue repeating these movements. To modify, use your hands for support to help you get up.

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.

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.
All burpees are done with a push up, unless otherwise stated. If it doesn’t say, it comes with one.