Day 1: Sandbag, Kettlebell, Bodyweight Workout

Day 1 of the Fitness Is Function Workout Program involves full body strength and conditioning using sandbags, kettlebells, and bodyweight exercises.

Workout Program: Fitness Is Function
Workout Plan: Unconventional Training Basics
Day: 1 of 28

Day 1: Sandbag, Kettlebell, Bodyweight Workout Video:

Day 1: Sandbag, Kettlebell, Bodyweight Workout Instructions:

Perform each mini circuit with no rest in between exercises and 1-2 minutes between circuits for set A, B, and C. Rest 30 seconds between each Happy Ending (HE) set.

A1: Kettlebell 1-Arm Press - 3-5 x 10ES
A2: Sandbag Clean - 3-5 x 20
A3: Push Up - 3-5 x 20
B1: Kettlebell Squat - 3-5 x 10ES
B2: Sandbag Deadlift - 3-5 x 20
B3: Deck Squat - 3-5 x 20
C1: Kettlebell Half TGU - 3-5 x 10ES
C2: Sandbag Sit Up - 3-5 x 20
C3: Alternating Limb Plank Hold - 3-5 x 60 sec (15 sec Rotation)
HE: Kettlebell 2-Hand Swing - 4 x 60 sec

Contributor Information:

Mark de Grasse is the owner of MyMadMethods.com, My Mad Methods Magazine, and My Mad Methods Productions. In addition to being a certified trainer specializing in kettlebells and bodyweight training, Mark is also the chief editor and designer of both the website, magazine, and My Mad Methods Productions DVDs. Find out more.

Comments (9)

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written by kryan0, September 04, 2012

Good Workout hate the tgu but all in all a good start. Have not played with my kettlebells in awhile so I started with 35lbs.

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written by Proletariat86, September 04, 2012

I go to a gym at the navy base I work at. For the most part they have a lot of crossfit equipment but unfortunately they dont have a sandbag. Are there any viable alternatives? Look forward to the following the workout.

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written by MacNab, September 05, 2012

Proletariat86,
24kg(53lbs) KB and a 50lbs Sandbag are essentially the same thing. So what I did was each round 10ES of 24kg KB Clean then sumo KB deadlift then just grab the heaviest medicine ball you can find at the gym for the SB sit ups or just use an unloaded oly barbell and do barbell situp.
Good luck,

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written by MacNab, September 05, 2012

To be honest I had to scale this a bit I too have been away from my kbs too long;
Did A: one round at 24kg then the rest at 16kgs. The half tgu is tricky should have stayed at 24kg and scaled back reps, if you go too light on tgus it leads to bad form and bad habits. Deck squats, wow, if done at a good clip are as much agility as conditioning. Don't forget to add a 5-10 min joint/mobility drill warm up. Good start Mark! I am rooting for you and FIF! Let's do this!

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written by tsisco, September 11, 2012

Started this workout yesterday. Really enjoyed the workout. I like that it combines SB, KB and BW. Looking forward to day 2 today

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written by fitnessfan, September 17, 2012

Could some one please explain the reps/sets for me? What does the -3-5x10es mean? Thanks

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written by mark, September 17, 2012

3-5 x10ES Means:

3-5 - 3-5 sets
10 - 10 reps
ES - Each side

Hope this helps!

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written by fitnessfan, September 17, 2012

Thanks Mark. It was the 3-5 I was unsure about.

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written by Mdlr, November 01, 2012

Mark can you pls specify the sequence of exercises? For example is it 3-5 sets A1 one right after another or if you finish one set of A1 then move to A2 and so on? I'm confused

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