This week we are challenging you with a sandbag chipper. This workout gets the name because you are chipping your way through the movements one at a time until you complete the rounds.
Perform 1 rounds
40 Sandbag alternate box step-ups
20 Sandbag deadlifts
20 Sandbag alternate lunges
20 Sandbag power-cleans
20 Sandbag push press
20 Sandbag back squats
40 Sandbag burpees
How to Perform this Sandbag Chipper Workout
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.
Pick your sandbag for the workout. The idea is to use one sandbag for the entire workout and attempt to complete the entire workout without taking a break.
Alternate Box Step-ups
Start out by getting your heart rate up. With the sandbag across your shoulders, step up onto a box with one leg followed by the other. Step back down and repeat leading with the other leg. Alternate through 40 reps.
Your heart should be pumping a little faster now. So, place the sandbag on the floor in front of you, squat down to grab the handles. Perform 20 deadlifts.
By now your heart rate should be up there and your legs should be starting to feel a burn. Pick the sandbag back up across your shoulders. Perform 20 alternating forward lunges.
How are those legs feeling now? Place the sandbag back on the floor in front of you. Squat down grab the handles, explode up and clean the sandbag catching it in the front rack and fully upright position. Take it back down to the floor and repeat for 20 reps.
OK we will give the legs a bit of a rest now, sort of. Starting with the sandbag in the front racked positions. Dip your legs partly into a squat, then explode upward, at the same time pressing the sandbag overhead. Return to the front rack and repeat until you reach 20 reps.
Your lungs should be starting to burn and heart should be beating pretty hard if you have gotten this far without any breaks. Now we are going to hit the legs again. From the front rack position of the last push press, press the sandbag up and over your head to the back-rack position and perform 20 squats.
We are almost done, after the squats are done, place the sandbag back on the floor in front of you. Squat down placing your hands on the sandbag, kick your feet back behind you, bring them back in and explode up, hands extended overhead and jumping into the air. Land and repeat for 40 reps.
Congratulations, you are done. If you made it through without any breaks other than transitioning between movements, great job, do it again…
Seriously, if you want to push yourself harder, try it again in a couple days, but use a heavier sandbag.
Watch the demonstration video below to see these moves performed.
Remember the importance of proper form and full range of motion on each movement. Don’t be an ego lifter.
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