30 Minute Sandbag Circuit; 23 Sept 2019

Workout of the week

This week the workout is a fairly simple circuit of 5 exercises. Perform them in a 30 seconds work and 30 seconds rest. You will go through the circuit 6 times for a total of 30 minutes.

The Workout

Perform 6 Rounds

30 Seconds work/30 Seconds Rest

Plank with Sandbag Pull Through

Sandbag Reverse Lunge with Rotation

Sandbag Row

Sandbag Clean

Sandbag Shoulder Press

How to Perform this 30 Minute Sandbag Circuit

By this time, you should be familiar with all the basic moves we will be doing. If you are not familiar with any of the movements in this workout, watch the video below or ask a coach.

We always recommended you warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.

For this workout you will need a fitness timer. Set it for intervals, 30 rounds of 30 seconds work, 30 seconds rest.  Get the sandbag or sandbags that you want to use for the workout ready. I used a lighter one for the first two exercises, then stepped up to a heavy one for the last 3.

Plank with Sandbag Pull Through

When the timer sounds to begin your workout by performing the plank with sandbag pull throughs. In the front high plank position on your hands and toes, start with the sandbag to one side. Reach through with the opposite hand and pull the sandbag across to the other side. Continue going back and forth until 30 seconds pass. Rest for 30 Seconds.

Sandbag Reverse Lunge with Rotation

Begin the next work interval performing the reverse lunge with rotation. Start by holding the sandbag in front of your body. Drop one leg to the rear in a lunge and at the same time rotate the sandbag to the side opposite the back leg. Return to the upright position and repeat on the opposite leg. Continue for 30 seconds, then rest 30 Seconds.

Sandbag Row

The next exercise is the sandbag row. Holding the sandbag in front of your body, hinge forward at the hips and extend the sandbag toward the ground. From this starting position row the sandbag up toward your abdomen, squeezing your back muscles, then return to the extended position. Repeat for 30 seconds, then rest for 30 seconds.

Sandbag Clean

Following the sandbag row, you will perform sandbag cleans. Again, start by holding the sandbag in front of you. Slightly dip your knees, then explode up and pull the sandbag high rotating your elbows under and catching the sandbag in the front rack position. Return it to the starting position and repeat for 30 seconds. One your work interval is up, rest for 30 seconds.

Sandbag Shoulder Press

The final exercise of the round is the shoulder press. Start with the sandbag in the front rack position and drive it up and over your head. Lower to the starting position and repeat for the 30 second work interval. Once complete, rest for 30 seconds, then repeat the entire circuit.

Check out the video below.

Demonstrations Video

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