Power Up! Sandbag Circuit
I promise, this is FUN & you’ll like it! This workout gets a lot tougher as you go, but hang in there. Try to keep breaks to a minimum and time yourself so you have a score to beat (each time you do it, try to beat your old time! Start wherever you are).
Equipment: sandbag or dumbbells (optional), a jump rope (optional) and a timer.
‘No sandbag’ modifications are given below. Click here for more sandbag info if you’re interested or confused! :)
Ultimate Sandbag Website (All Models)
Circuit (repeat 5 times)
- 2 minutes of jumping rope (pretend if you don’t have one, or swap in jacks, high knees, a jog in place or an actual run if you’re outside or have a treadmill)
- 10 Bag Drag Pushups
- 20 Single Leg Goodmornings
EXERCISE DESCRIPTIONS AND MODIFICATIONS
A. Bag Drag Pushups (10 alternating)
NO SANDBAG Version: use a pillow/towel and place dumbbell on top of it. When sliding dumbbell over, grasp it around the handle, and press it into the floor (don’t lift it). The towel/pillow will help it glide, but if you lift the dumbbell it will fall off midway. Press it gently into the floor and really engage your core throughout the drag.
This move is CRAZY for your core & back. Use as much power as you can to drag the sandbag or go heavy with your dumbbells. Beginners can do regular or modified pushups instead.
A. Come into pushup position, from the toes or knees. Place sandbag or weight on your right side, next to and in line with your hand. Keep hands in line with your shoulders and eyes forward.
B. Do one pushup.
C. With your left hand reach over to the right & grasp the bag or dumbbell. Pull hard and drag it to the other side: don’t be afraid to use power. Try not to sway and keep your hips facing the floor and butt down. Engage your core.
D. Adjust the bag/dumbbell if needed and repeat with the pushup. Switch sides each rep.
B. Single Leg Good Mornings (10 per side)
NO SANDBAG Version: You can use anything weighted behind the back (schoolbag, barbell, plate), try this with NO weights with hands behind the head, or bring the weights in front and perform a single leg deadlift instead.
(At home tip: I used to add instability to my broomstick by placing two small weights in plastic bags and attaching them to the ends of it. They would swing a little, which made the stick MUCH harder to control, even with small weights.
This move is AWESOME for your hamstrings! Magic. Lengthens, strengthens and stretches them really nicely. It works all the stabilizers in your legs and really helps with balance. :)
A. Stand with your legs slightly apart and hold a broomstick or sandbag across your upper back and shoulders. Palms should face forward (overhand grip) if possible.
B. Transfer your weight to one foot and lift your back foot off the floor. Bend the standing leg slightly at the knee for balance.
C. Maintain your balance on your standing foot and, keeping your back straight, bend your torso forward. HINGE AT THE HIPS. Try to keep them facing the floor.
D. Contract your hamstrings and booty to return to the standing position, then swing your knee forward keeping yourself standing tall. Hold the knee up at hip level for 1-2 beats, then repeat from the beginning.
Tap down for balance at any time, but try to keep the foot lifted to add difficulty. Find a spot on the floor 6ft in front of you to focus on: this will help tremendously. Use your hips, glutes and hamstrings to do the lift to standing: NOT your back, and fight to keep hips facing the floor. Contract your core to support your back and help with balance throughout the move. :)
Good luck with this one! Kill it!