Our workout of the week this week is a sandbag interval workout. We have not done an interval workout for a while so this week we will use the sandbags and go through 5 rounds of 4 exercises using a 40 second work, 20 second rest interval. And just for fun we will throw a little plank finisher in there. Here is what we are doing:
Perform 5 Rounds of 40 seconds work/20 seconds rest of the following:
Sandbag Hang Cleans
Sandbag Alternating Lunges
Sandbag Alternating Single Leg Box Step-ups
Max Hold Plank
How to Perform this Sandbag Interval Workout
All the moves for this workout should be familiar to most members of Body Force. If you are unsure of any of the moves, you can watch the demonstration video for clarification.
It is always a good idea to warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, or 5 to 10 minutes of light cardio.
For this workout you will need a timer that is capable of doing work/rest intervals. I use the app Trifecta, besides having a versatile timer feature it also has daily workouts and nutrition information. Set your interval timer for 20 rounds of 40 seconds work and 20 seconds rest.
Starting with the sandbag on the floor in front of you. Start your timer and begin performing hang cleans with the sandbag. Perform as many repetitions as you can in 40 seconds. Then you will rest for 20 seconds. Next you will perform 40 seconds of sandbag squats. You can perform these squats any way you would like, back squats, front squats or overhead. Again, work for 40 seconds then rest for 20 seconds and prepare for the next move. The next move will be Alternating lunges, work for 40 seconds then rest for 20 seconds. Finally, perform 40 seconds of alternating single leg box step-ups. Then after 20 seconds, begin back at the top with the cleans.
Once you finish the 5 rounds of take a minute or two to grab a drink and catch your breath. Once you are ready, you will perform a plank hold for as long as you can.
Watch the demonstration video below to see these moves.
Remember the importance of proper form and full range of motion on each movement. Don’t be an ego lifter.
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