Strength in Spades Sandbag Workout 16 min
2013
This sandbag workout is a HIIT workout with 16 minutes of intervals. It is filled with new and favorite sandbag exercises. I have a new favorite sandbag exercise: the diagonal clean and press with 3 lateral hops. It is the first exercise and it gets repeated for the fourth interval as well. Jumping exercises are really effective for rebooting your body and getting your metabolism working like it did when you were a kid.
These workouts are great in that they feel like playing and they bring out your inner child. It is a challenge to get as many reps as you can in and you are always thinking of the moves, which is great for the brain and also makes the time go by fast.
HIIT workouts are, as the name implies, intense: high intensity interval training. You are supposed to go fast and push yourself but they are fun, challenging and make you feel great after, with an endorphin rush that often gets released. Always keep good form, make that your priority and do your best. Go at your own speed. It is more important that you go through the motions and do your best than think you can not do it well enough and don’t do it at all. Make it fun. Use whatever mind tricks you can to make this work for you. These workouts work to shape up the body quickly.
Read more about HIIT workouts here.
You will need a sandbag and a timer for this workout, if you don’t have these, you can check them out from the links on my Resource page. The sandbag is one of my favorite items in my home gym. I love it and I couldn’t be without my Gymboss timer.
Links to online timers here.
So, grab your sandbag and timer and let’s workout!
Strength in Spades Sandbag Workout
Workout Breakdown
16 minutes of intervals
Set your timer for 16 rounds of 15 seconds rest and 45 seconds work and go through the following exercises twice:
Diagonal Sandbag Clean and Press with 3 Lateral Hops
Sandbag Pull Mountain Climbers
Sandbag Clean and Press, Squat and Press
Sandbag Sit Ups
Diagonal Sandbag Clean and Press with 3 Lateral Hops
Sandbag Pull with Knee Tucks and Reptiles
Sandbag Clean and Press Burpees
Sandbag Sit Ups
Strength in Spades Sandbag Workout
My Reps
Diagonal Sandbag Clean and Press with 3 Lateral Hops – 4, 4
Sandbag Pull Mountain Climbers – 6, 6
Sandbag Clean and Press, Squat and Press – 8, 7
Sandbag Sit Ups – 15, 15
Diagonal Sandbag Clean and Press with 3 Lateral Hops – 4, 4
Sandbag Pull with Knee Tucks and Reptiles – 7, 7
Sandbag Clean and Press Burpees – 6, 6
Sandbag Sit Ups – 15, 14
Exercise Descriptions
Diagonal Sandbag Clean and Press with 3 Lateral Hops
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 is in front of you and flip it so it’s up on top of your hands and then turn to the right side as you straighten arms and press sandbag up towards the ceiling. Reverse these movements bringing sandbag back to its start position. Then hop with both feet together over sandbag to the other side, jump back to start and again over it so you end up on the other side of your sandbag. This is one rep.
The sandbag is now beside your right foot, so for the next rep reverse movements and do a diagonal clean and press to the left side. Then hop over sandbag 3 times coming back to your start position. Continue doing these movements alternating sides for each rep and getting in as many reps as you can for time.
Sandbag Pull Mountain Climbers
Sandbag Pull Mountain Climbers – 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 just to your left. Do 10 mountain climbers and then lift right hand and pull sandbag over to the right side of you, hand goes back to ground. Do 10 more mountain climbers and then you lift your left hand and pull sandbag back to the left side of you where it started. Continue alternating doing mountain climbers and pulling sandbag on ground to opposite side for set reps or time. Each 10 mountain climbers and one pull is one rep.
Sandbag Clean and Press, Squat and Press
Standing straight with sandbag on floor just in front of you, bend over and pick it up by the 2 side by side handles going lengthwise, bring it up to hip level straightening your body and flip it so its up on top of your hands and press up to ceiling, bring it down squatting and then come up to standing pressing it high overhead again. Bring it down to ground returning it to start position.
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.
Sandbag Pull with Knee Tucks and Reptiles
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 just to your left. Do 2 knee tucks, first right knee to left elbow and then left knee to right elbow, then do 2 reptiles alternating right knee coming out at side to same side elbow and then left knee coming out and towards left elbow, after these then lift right hand and pull sandbag over to the right side of you, and then hand goes back to ground. Do 2 knee tucks and 2 reptiles as before and then lift your left hand and pull sandbag back to the left side of you where it started. Continue alternating doing knee tucks/reptiles and then pulling sandbag on ground to opposite side for set reps or time. Each time you pull sandbag over counts as one rep.
Sandbag Clean and Press Burpees
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.
