Sandbag and Kettlebell Tabata Workout of the Week

SB KB Tabata

This week we have something a little different for our weekly workout in the form of Sandbag and Kettlebell Tabata. In reality this is 3 Tabata workouts combined into one workout. What is a Tabata, read on.

The Tabata Program

Each Tabata workout lasts only four minutes, but it’s likely to be one of the longest four minutes you’ve ever endured. The structure of the program is as follows:

  • Work out hard for 20 seconds
  • Rest for 10 seconds
  • Complete 8 rounds

You push yourself as hard as you can for 20 seconds and rest for 10 seconds. This is one set. You’ll complete eight sets of each exercise.

You can do pretty much any exercise you wish. You can do squats, push-ups, burpees or any other exercise that works your large muscle groups. Kettlebell exercises work great, too.

You can also alternate the exercises each round, a popular method is to use 2 complementary exercises. Another way of increasing the difficulty is to change the work/rest times.

The Workout


20 seconds work/10 seconds rest

Sandbag Row

Sandbag Cleans


20 seconds work/10 seconds rest

KB Get-up Sit-ups

Alternate sides each work cycle



20 seconds work/10 seconds rest

Sandbag Squats

KB Alternating Shoulder Press


How to Perform this Kettlebell EMOM

For anyone that has been training with us for any period of time, all these moves should be familiar to you. If you have any questions, watch the video below or ask a coach.

It is always recommended to 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 sandbags and kettlebells, you may want to have a couple different weights handy for the different movements.

Set up your fitness timer app, Trifecta has a Tabata timer that is defaulted to the 20/10 work/rest cycle for 8 rounds. You can change the times if you want a bigger challenge.

If using a different timer app, Set your timer for Intervals of 20/10 and 8 rounds.

At the start of each work cycle you will perform as many reps of the exercise as you can. After 20 seconds you have 10 seconds to rest and switch exercises. Rest for 2 minutes between each Tabata.

Sandbag Rows/Sandbag Cleans

With the sandbag on the floor in front of you, hinge at your hips, slightly bending your knees, extend your arms and grab the sandbag by the handles. Keep your elbows close to your side and pull the sandbag toward your belly button, elbows should be pointed to the sky. Extend back to the start position.

On your next work cycle you will start the same way grabbing the sandbag, but standing upright with it and holding it at arm’s length. Dip slightly in the knees then drive upward with your legs and pull the sandbag upward with your arms. Flipping the sandbag into a front rack position. Finish the rep by returning the sandbag to the starting position.

Kettlebell Get-up Sit-ups

You will need one kettlebell for this exercise.  Start by laying on the floor, kettlebell raised in one hand, opposite arm and leg angled at about 45 degrees. Leg on the same side as the kettlebell should be bent, knee to the ceiling heel in toward your butt. Execute the movement by contracting your abs and raising up onto your opposite elbow, keeping the arm with the kettlebell pointed toward the ceiling. Gentle lower back to the starting position. Switch sides every work cycle.

Sandbag Squats/KB Alternating Shoulder Press

Start with the sandbag on the floor in front of you. Clean the sandbag to a front rack then push press it over your head to the back-rack position.  Bending at the knees lower yourself until your thighs are parallel to the ground then explode back to a standing position.

On your next work cycle grab 2 kettlebells and clean then to the front rack position. From here you will press one kb toward the ceiling and lower it back the repeat with the opposite side. Continue alternating reps until the time expires.

Watch Coach Brittany in 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.

Demonstrations Video

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