No other piece of equipment builds real-world strength with the same savage efficiency of the sandbag. This 150=plus-rep challenge will challenge your entire body, building strength in your back, shoulders and legs with a cardio stinger that ramps up your calorie burn.
The workout uses a chipper format, which means you’re going to 'chip' away at the reps, finishing off each movement before moving on to the next. Rest only as necessary to maintain safe and efficient form.
The catch? Start a running clock, at zero, then every two minutes thereafter until all 150 reps are hit, you’re going to stop and perform 5 burpees, breaking your pace and giving you the incentive to waste no time on your sandbag work.
0. Burpee x 5, Every two minutes
At beginning of every other minute (starting at zero) immediately drop your bag squat down and place both hands on the floor between your feet. Jump your feet back into the top of a press-up and lower your chest to the ground (A). Straighten your arms and hop your feet forwards, before jumping into the air with hands on head (B)
1. Ground-to-overhead x 25
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.
2. Bag-To-Shoulder x 50
Overheads despatched, we’re going to up the reps but cut out the press. Hinge down and grab your bag again (A). 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.
3. Bear Hug Squat x 75
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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