Home Workouts Sandbag WorkoutsSand Blaster Strength & Conditioning Workout #1

Sand Blaster Strength & Conditioning Workout #1

Sand Blaster Strength and Conditioning Workout 1

This is an excellent full body sandbag workout routine that utilizes five sandbag exercises during two circuits. Builds strength while also burning fat. This workout is part of the Sand Blaster Strength and Conditioning Workout Plan.

Workout Specs:
Purpose/Focus:	Strength, Power, Conditioning
Difficulty:	Moderate
Body Parts Used:	Full Body
Equipment:	Sandbag, Jump Rope

Workout Vid
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Workout Instructions

Complete Sets 'A' and 'B' as individual circuits, resting 0-30 seconds between exercises and 60-90 seconds between each circuit. Complete Set 'C' using the Tabata Protocol (4 minutes total, using 20 second sprints and 10 second rest periods).
	Exercise	Sets x Reps	Rest
	A1: Clean (Zercher) Learn Exercise	4 x 6	0-30 seconds
	A2: Shoulder Get Up Learn Exercise	4 x 3 each side	60-90 seconds
	B1: Shouldering (Alternating) Learn Exercise	4 x 12	0-30 seconds
	B2: Good Morning (Zercher) Learn Exercise	4 x 6	0-30 seconds
	B3: Shoulder to Shoulder Press Learn Exercise	4 x 12	60-90 seconds
	C: Jump Rope Learn Exercise	1 x Tabata	NA

Contributor Information
	Coach Henkin is the owner of Innovative Fitness Solutions, a premier strength and conditioning company in Scottsdale, Arizona. He is a prominent member of the fitness and sports performance arena. Josh Henkin is also the inventor of the The Ultimate Sandbag, and the leading expert in Sandbag Training. Find out more at www.HenkinFitnessSystems.com

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written by xoek, April 26, 2011

so this wasn't as bad as i thought it would be. definitely not easy, but doable. really felt it in my hamstrings. zercher good morning was taxing the biceps. shoulder get up was kind of uncomfortable on my neck, there were a couple of times while transitioning to the lunge that i could feel the weight of the bag resting on my neck pushing it down/sideways. towards the last couple of circuits, i was taking more rest than prescribed. you guys definitely had me sucking air.

also i couldn't find my jumprope yesterday, so i substituted that for jumping jacks.

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written by jdraugho, January 09, 2012

WOW! I slept on sandbag training until I did this workout! IM SOLD!After the workout, I picked my 90lb Kettlebell up and it felt lighter than usual!

I plan on mixing sandbag training in with my usual Kettlebell body-weight routine.

Good stuff!

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