This new sandbag workout has a great exercise challenge with a combo of sandbag exercises fused together. Sandbag squats, jumping and burpees come together and the routine gives just enough break from each part to make it fun and flow well. This 3 minute rep challenge is done before and after a 10 minute set of sandbag HIIT intervals filled with some great sandbag leg and abs exercises.
I love exercise combos and interval training mostly because they keep your mind so entertained thinking of what you are supposed to do next that you don’t have time to think of what you are doing now. Thus, making the workout easier! I am all about making it easier, as long as the work still gets done. To me, that’s just bonus!
To get your sandbag and timer, if you don’t have them, check my Resource page. Links to online timers here.
Now, grab your sandbag and timer and follow me!
World Traveler Sandbag Workout
Workout Breakdown
This workout has 3 parts.
Parts 1 and 3 – 3 minute amrap
Do as many rounds as possible of:
World Travel Sandbag Exercise Combo
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:
Sandbag Clean and Press Burpee with Lateral Lunges (r & l)
Around the World Squats
Reverse Lunge with Sandbag Press
Plank Walk Down
Sandbag Get Ups with Clean and Press
Sandbag Leg Raise
Sandbag Workout on Video
My Reps
Parts 1 and 3 – I did 5 reps in each part.
Part 2
Sandbag Clean and Press Burpee with Lateral Lunges – 3, 3
Around the World Squats – 11, 11
Reverse Lunge with Sandbag Press – 15, 15
Plank Walk Down – 8, 10
Sandbag Get Ups with Clean and Press – 5, 5
Sandbag Leg Raise – 13, 12
Do 4 round the World Sandbag Squats, then set sandbag on the ground to one side and just back and forth over it sideways 3 times, ending up on the other side of sandbag. Do a burpee with a tuck jump, then do 3 lateral (sideways) jumps over sandbag as before, this time landing in your start position. This is one rep. For the next rep after the squats set your sandbag beside the opposite foot as before and jump over it ending up on the other side, do a burpee on this side and jump back ending up again in start position. Alternate sides for each rep.
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.
Burpee with Tuck Jump – 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 then jump up in the air as high as you can, bringing knees up to your chest and touch tucked knees with hands at highest point of jump.
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 bring itback down, hold in close to chest and do 2 lateral side lunges, step right foot further out to the right side and do a side lunge, the right (outer) leg is bent and your left leg stays straight, then step back to center. Now step in opposite direction and do a lunge with the other leg, and return. This is one rep.
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.
From standing position with sandbag brought up (by doing a clean and flipping onto backs of hands) and held at navel area,take a bigstep backward with one leg and as you put your foot down go into reverse lunge position, bending front knee and bringing thigh of front knee down and parallel to ground, while simultaneously lifting arms with sandbag straight up overhead. Then reverse the movements bringing leg back to standing position and arms and sandbag back to stomach area. Continue alternating legs for each rep.
Start in plank position and one arm at a time extend so arm is straight and you are in high plank (push up) position, go back onto elbows one arm at a time and repeat changing start arm each time.
Lay on mat with knees bent and feet on ground with arms holding sandbag at chest. Then sit up, bending one leg under you and put other foot on ground, using the strength of that leg lift yourself up to standing. From here do a clean and press. Set sandbag on the floor and holding it 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 bring it back down to chest. This is one rep. Lie back down and continue doing as many reps as you can in the interval period.
Lay on the floor and lift sandbag up above you keeping arms straight at 90 degrees, and with legs straight flat on ground. Lift legs up together until they are at 90 degrees from ground and then lift your butt up, contracting the abs to lift the hips off floor raising legs up more towards ceiling. This is a small movement and works the lower ab muscles. Then lower legs back down to the ground. This is one rep. Hold the sandbag up throughout all movements. Arms do not move, only legs and lower body move doing this exercise. Continue doing leg lifts and butt lifts in this manner for time or reps indicated.
