We have another challenging sandbag workout for you this week. This time we are doing 4 Sandbag Tabata workouts combined to make one workout. Read on and then try it out this week.
Perform the following 4 Tabatas with a Sandbag. Rest 1 minute between.
Deadlifts: 8 Rounds 20 seconds Work/10 seconds Rest
Power-cleans: 8 Rounds 20 seconds Work/10 seconds Rest
Squats: 8 Rounds 20 seconds Work/10 seconds Rest
Push-press: 8 Rounds 20 seconds Work/10 seconds Rest
How to Perform this Sandbag Tabata 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.
The first question you may have is: What is a Tabata?
Tabata training is one of the most popular forms of high-intensity interval training (HIIT). It consists of eight rounds of ultra-high-intensity exercises in a specific 20-seconds-on, 10-seconds-off interval.
So, get your sandbag, and set up your fitness timer for 8 rounds of 20 seconds work, 10 seconds rest and get to it.
Get ready by placing the sandbag on the floor in front of you, squat down to grab the handles. When the timer sounds to start the round perform as many deadlifts as you can in 20 seconds. Go heavy, but maintain good form. When the timer sounds to end the round TRY to catch your breath because you have 7 more rounds. After the last round you have 1 minute to rest and prepare for the next exercise.
With the sandbag back on the floor in front of you. When the timer sounds to begin the round, 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 seconds. Use your 10 second break to recover. Repeat for 8 rounds, then enjoy your 1 minute break.
How is your heart rate and breathing by now? Feeling a little bit winded? Well, it’s time to switch it up a bit with back squats. Clean the sandbag to the front rack position then, press the sandbag up and over your head to the back-rack position. Once the timer sounds to begin this cycle you will perform as many squats as you can. Your 10 second rest is not very long so I recommend you keep that sandbag on your back while you try to catch your breath. Complete you 8 rounds, then drop the sandbag and take your 1 minute break.
OK we made it to the last tabata. Starting with the sandbag in the front racked position. When you timer sounds, 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 for you work cycle. Again, due to the short rest you may want to try to rest with the sandbag in the front rack position. Complete your 8 rounds and this workout is done.
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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