 |
This is an excellent full body sandbag workout routine that utilizes five sandbag exercises during a single circuit, followed by a set of Burpees using the Tabata Protocol. Builds strength while also burning fat. This workout is part of the Sand Blaster Strength and Conditioning Workout Plan. | ||||||||||
|
| Workout Vid | |
Adobe Flash Player not installed or older than 9.0.115!  | |
| Workout Instructions |
| Complete Set 'A' as circuit, resting 0-30 seconds between exercises and 60-90 seconds between each circuit. Complete Set 'B' using the Tabata Protocol (4 minutes total, using 20 second sprints and 10 second rest periods). | |||
| Exercise | Sets x Reps | Rest | |
 |
A1: Clean (Side Handle) Learn Exercise |
4 x 8 | 0-30 seconds |
 |
A2: Shouldering (Alternating) Learn Exercise |
4 x 16 | 0-30 seconds |
|
A3: Twisting Back Lunge Learn Exercise |
4 x 16 | 0-30 seconds |
 |
A4: Shoulder Get Up Learn Exercise |
4 x 5 each side | 0-30 seconds |
 |
A5: Good Morning (Shouldering) Learn Exercise |
5 x 10 | 60-90 seconds |
 |
B: Burpees 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 |
Comments (6)
Subscribe to this comment's feed
written by mark, February 07, 2011
Basically, all sets marked 'A' are part of a circuit. You perform one set of A1, followed by one set of A2, followed by one set of A3, and so on. You complete that circuit 4 times before moving onto the one set of 'B'. I hope that clears it up! Good luck!
-
- +0
-
-
written by xoek, April 28, 2011
really hard, but again, doable. i thought, hey back lunges, i can do back lunges, easy.
WRONG! the added off center weight makes these like 10 times harder. it's so challenging keeping yourself centered, trying to balance out while you and the weight are in constant motion. had to slow the movement down somewhat. ok a lot. almost tipped a couple of times.
aside from that it was hard, it was intense, and i loved it, it was fun
WRONG! the added off center weight makes these like 10 times harder. it's so challenging keeping yourself centered, trying to balance out while you and the weight are in constant motion. had to slow the movement down somewhat. ok a lot. almost tipped a couple of times.
aside from that it was hard, it was intense, and i loved it, it was fun
-
- +0
-
-
written by daGunn, June 29, 2011
How heavy is the sand bag that is used in the video for the twisting back lunge? I'm curious because I think the one I'm using is too heavy.
-
- +0
-
-
written by jdraugho, February 11, 2012
Just completed this workout using a 100lb sandbag. I'm drenched in sweat!~!~!~ I love it!~ Only change I did was half get ups and did 30/30's for set "A". I just did as many as I could in 30sec and rested 30 sec. 60 sec rest in between circuits. The Tabatas of burpys is a great finisher!~
-
- +0
-
-
Write comment
You must be logged in to post a comment. Please register if you do not have an account yet.
( 5 Votes )
| < Prev | Next > |
|---|
When completing the circuit do you do the first set of A1 then the first of A2-A5 and then start again or are you supposed to do all sets of A1 then all sets of A2-A5?
The first way makes more sense, although both would end with a double set of Good Mornings before beginning the burpees