This 3-Move 'Chipper' Workout Is Designed to Detonate Fat

·2-min read
Photo credit: Alvaro Medina Jurado - Getty Images
Photo credit: Alvaro Medina Jurado - Getty Images

When it comes to investing in exercise gear that has serious carry-over to real-world tasks, you’re hard-pressed to beat the humble sandbag. Between their size, the dynamic load of the shifting sand and general unwieldy nature, training with a sandbag may have more in common with wrestling than it does traditional weight training.

This high-rep sandbag ‘chipper’ will push your back, arms, shoulders and legs to their limits and stoke the flames of your metabolism. Work your way through all reps of each movement before moving onto the next, breaking them up as necessary to maintain strong form, but moving fast enough to keep your heart and lungs working hard.

Ground-to-overhead x 50

With the sandbag on the floor between your feet, hinge down and grab it (A). Hug the bag, then sit down resting it on your thighs, stand up explosively and simultaneously thrust the bag up and onto your shoulder (B). Dip at the knees and use your legs to help you drive the bag overhead, locking your arms out (C). Lower to the ground and repeat.

Bag-To-Shoulder x 75

After your final overhead, we’re going to speed up the pace up by cutting out the press. Hinge down to grip your bag in both hands, keeping your back straight (A). Hug the bag, lift it to your chest, then sit down resting it on your thighs. Now Stand up explosively and simultaneously thrust the bag up and onto your shoulder (B) Drop to the floor and repeat, alternating shoulders each rep.

Bear Hug Squat x 100

With the bag standing tall, squat down and wrap your arms around it, ‘hug’ the bag as tightly as possible before standing upright (A), the bag should be covering your entire torso. Squat down until the crease of your hip passes your knee (B) before returning to standing, maintain an upright posture and tight squeeze on the bag throughout.

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