Sandbag Interval Workout

Sandbag Interval Training

This week we our workout is a Sandbag Interval. In this workout you will complete 5 rounds of the circuit. This is mostly a lower body and core workout. Give it a try this week.

The Workout

Complete 5 Rounds through the Circuit

40 Seconds Work/20 Seconds Rest

Sandbag Squats

Sandbag Deadbugs

Sandbag Alternating Lunges

Plank w/ Sandbag Pull Thrus

Sandbag Alteranting Step-ups

1 Minute Rest

How to Perform the Sandbag Interval Workout

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, 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.

The Workout

You will pick a sandbag or two to use in the workout. The idea is to work with a weight that is a challenge, but you should always maintain good form. 

Set a fitness timer for 30 intervals of 40 seconds work and 20 seconds of rest. You will perform each exercise for 40 seconds and rest for 20 seconds. When you finish with the Sandbag Alternate Step-ups, you will actually get 20 seconds of rest, followed by a 40 second work interval which you will also use as rest, and the following 20 second rest period. For a total of 1 minute and 20 seconds rest.

The Exercises

Sandbag Squats: Perform as many squats as you can in 40 seconds. You can do back squats as demonstrated in the video, or you can do any variation of squat that you would like to in order to change how you work the leg muscles.

Sandbag Deadbugs: Laying on your back hold a sandbag at a fully pressed out position, bring your knees up at a 90-degree bend. Alternate straightening out and returning each leg in turn for 40 seconds.

Sandbag Alternating Lunges: Perform as many alternating lunges as you can in 40 seconds.  These can be with the sandbag across the back of your shoulders or in a front rack, which ever you feel more comfortable with. (across the back is demonstrated)

Sandbag Plank with Pull Thru: Start in the high plank position with the sandbag to one side. Reach thru with the hand opposite the sandbag and pull it under your body. Alternate pulling it thru with the other hand, going back and forth for 40 seconds. Maintain a straight line from your shoulders to your heels.

Sandbag Alternating Step-ups: Holding the Sandbag across your shoulders, step-up onto a box with one foot, then bring the other foot up, step back down. Repeat, leading with the opposite foot each time. You can make this exercise easier or harder by changing the height of the box or weight of the sandbag. Perform this exercise for 40 seconds.

Rest: After completing the 40 seconds of step-ups and resting for 20 seconds, you will rest through the next 40/20 interval, then repeat the circuit from the beginning.

Watch the demonstration video below.


Demonstration Video


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