Build your strength in double time with this heavy-duty sandbag workout
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No other piece of gear builds the strength of the real world with the same wild efficiency of the sandbag. This 150 = more reps challenge will put your whole body to the test, strengthening your back, shoulders and legs with a cardio dart that speeds up your calorie burn.
The workout uses a shredding format, which means you’ll “cut back” on the reps, completing each movement before moving on to the next. Rest only when necessary to maintain safe and effective form.
The trap ? Start a running clock, at zero, then every two minutes thereafter until 150 reps are reached, you will stop and perform 5 burpees, interrupting your pace and prompting you not to waste time on your sandbag job.
0. Burpee x 5, every two minutes
At the start of every other minute (starting at zero), immediately drop your squat sack and place both hands on the floor between your feet. Bring your feet up on top of a push-up and lower your chest to the floor (A). Straighten your arms and hop your feet forward, before jumping into the air with your hands on your head (B)
1. Overhead floor x 25
With the sandbag on the ground between your feet, lean down and grab it (A). Tighten the bag, then sit down resting it on your thighs, stand up explosively and simultaneously push the bag up and over your shoulder (B). Dip at the knees and use your legs to help drive the bag over your head, locking your arms outward (VS). Drop down to the floor and repeat.
2. Shoulder bag x 50
Overhead shipped, we will increase reps but cut off the press. Get down and grab your bag (A). Lift it up towards your chest, then sit up, resting it on your thighs. Now stand up explosively and simultaneously push the bag up and over your shoulder (B) Drop to the floor and repeat, alternating shoulders with each rep.
3. Bear Hug Squat x 75
With the bag upright, crouch down and wrap your arms around, “hug” the bag as tightly as possible before standing up straight. (A), the bag should cover your entire torso. Squat until the crease of your hip passes your knee (B) before standing up, maintain an upright posture and press down firmly on the bag throughout.
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