The 15-Minute Sandbag Blast
WARM UP Stretch and Roll Out: Calves Hamstrings Quads Groin Hips/Glutes Chest/Shoulders/Traps Back/Lats WORKOUT Set a timer for 15 minutes and complete as many rounds of the circuit below as possible. CIRCUIT: 8-15 reps per side Shouldered Reverse Lunge (on slider) 8-15 reps per side Bent Over Rows 8-15 reps per side Halos COOL DOWN Stretch and Roll Out: Calves Hamstrings Quads Groin Hips/Glutes Chest/Shoulders/Traps Back/Lats NOTES: Complete as many reps as possible in the 15 minutes. Have either two sandbags set up or choose a weight you can use for everything so you can move quickly. Because each exercise has a different focus, you may be able to go close to failure on each round just don’t push so hard that you can’t keep moving and need to rest for long periods. EXERCISE DESCRIPTIONS: Shouldered Reverse Lunge (on slider/towel) – Start standing with your feet together and a towel/slider under one foot. Place the sandbag up on your shoulder. Beginners will want to put the bag on the side of the leg that doesn’t move while more advanced exercisers may want to try it on the side of the moving leg. Slide the foot on the towel/slider back into as deep a lunge as you can handle. Keep your torso up nice and tall and don’t lean to either side. Make sure to really sit back on that front heel. Then, driving through that front heel, come back to standing. Do not lean forward as you come up to standing. Keep your core tight and don’t let your back round. Beginners may want to do this lunge without the slider or even without the weight. 
Bent Over Rows – Hold a handle in each hand. You can change up your grip (holding parallel or with your palms facing away or toward you). Bend your knees slightly and hinge over with your arms hanging straight down and your back flat. Then row the sandbag up to your chest, driving your elbows straight up toward the ceiling. Do not curl your forearms up toward your chest as you row. Then make sure your back doesn’t round toward the ground as you lower the sandbag back down. Do not use your legs to lift and lower the weight. Keep your core tight and your back still and flat as you row. Halos – Hold the bag on both sides. Hold the bag with your arms straight down in front of you and your feet about hip-width apart. Then pull it up to one hip and to the side of your body. Once you get to the side of your body, start to pull the bag up and back. You are going to pull the bag in a big circle around your upper body. You will pull up from one hip and back around behind your head and shoulders then back around to your front and down to the other hip. Then across your body and back up and behind your head and shoulders again. Squeeze your glutes and keep your core tight as you swing the bag to prevent injury. Complete all reps one direction before switching. Keep your head still as you circle and do as big a circle as your shoulders allow.
Bent Over Rows – Hold a handle in each hand. You can change up your grip (holding parallel or with your palms facing away or toward you). Bend your knees slightly and hinge over with your arms hanging straight down and your back flat. Then row the sandbag up to your chest, driving your elbows straight up toward the ceiling. Do not curl your forearms up toward your chest as you row. Then make sure your back doesn’t round toward the ground as you lower the sandbag back down. Do not use your legs to lift and lower the weight. Keep your core tight and your back still and flat as you row. 
Halos – Hold the bag on both sides. Hold the bag with your arms straight down in front of you and your feet about hip-width apart. Then pull it up to one hip and to the side of your body. Once you get to the side of your body, start to pull the bag up and back. You are going to pull the bag in a big circle around your upper body. You will pull up from one hip and back around behind your head and shoulders then back around to your front and down to the other hip. Then across your body and back up and behind your head and shoulders again. Squeeze your glutes and keep your core tight as you swing the bag to prevent injury. Complete all reps one direction before switching. Keep your head still as you circle and do as big a circle as your shoulders allow. 
WARM UP Stretch and Roll Out: Calves Hamstrings Quads Groin Hips/Glutes Chest/Shoulders/Traps Back/Lats WORKOUT Set a timer for 15 minutes and complete as many rounds of the circuit below as possible. CIRCUIT: 8-15 reps per side Shouldered Reverse Lunge (on slider) 8-15 reps per side Bent Over Rows 8-15 reps per side Halos COOL DOWN Stretch and Roll Out: Calves Hamstrings Quads Groin Hips/Glutes Chest/Shoulders/Traps Back/Lats NOTES: Complete as many reps as possible in the 15 minutes. Have either two sandbags set up or choose a weight you can use for everything so you can move quickly. Because each exercise has a different focus, you may be able to go close to failure on each round just don’t push so hard that you can’t keep moving and need to rest for long periods. EXERCISE DESCRIPTIONS: Shouldered Reverse Lunge (on slider/towel) – Start standing with your feet together and a towel/slider under one foot. Place the sandbag up on your shoulder. Beginners will want to put the bag on the side of the leg that doesn’t move while more advanced exercisers may want to try it on the side of the moving leg. Slide the foot on the towel/slider back into as deep a lunge as you can handle. Keep your torso up nice and tall and don’t lean to either side. Make sure to really sit back on that front heel. Then, driving through that front heel, come back to standing. Do not lean forward as you come up to standing. Keep your core tight and don’t let your back round. Beginners may want to do this lunge without the slider or even without the weight. Bent Over Rows – Hold a handle in each hand. You can change up your grip (holding parallel or with your palms facing away or toward you). Bend your knees slightly and hinge over with your arms hanging straight down and your back flat. Then row the sandbag up to your chest, driving your elbows straight up toward the ceiling. Do not curl your forearms up toward your chest as you row. Then make sure your back doesn’t round toward the ground as you lower the sandbag back down. Do not use your legs to lift and lower the weight. Keep your core tight and your back still and flat as you row. Halos – Hold the bag on both sides. Hold the bag with your arms straight down in front of you and your feet about hip-width apart. Then pull it up to one hip and to the side of your body. Once you get to the side of your body, start to pull the bag up and back. You are going to pull the bag in a big circle around your upper body. You will pull up from one hip and back around behind your head and shoulders then back around to your front and down to the other hip. Then across your body and back up and behind your head and shoulders again. Squeeze your glutes and keep your core tight as you swing the bag to prevent injury. Complete all reps one direction before switching. Keep your head still as you circle and do as big a circle as your shoulders allow.
Bent Over Rows – Hold a handle in each hand. You can change up your grip (holding parallel or with your palms facing away or toward you). Bend your knees slightly and hinge over with your arms hanging straight down and your back flat. Then row the sandbag up to your chest, driving your elbows straight up toward the ceiling. Do not curl your forearms up toward your chest as you row. Then make sure your back doesn’t round toward the ground as you lower the sandbag back down. Do not use your legs to lift and lower the weight. Keep your core tight and your back still and flat as you row. Halos – Hold the bag on both sides. Hold the bag with your arms straight down in front of you and your feet about hip-width apart. Then pull it up to one hip and to the side of your body. Once you get to the side of your body, start to pull the bag up and back. You are going to pull the bag in a big circle around your upper body. You will pull up from one hip and back around behind your head and shoulders then back around to your front and down to the other hip. Then across your body and back up and behind your head and shoulders again. Squeeze your glutes and keep your core tight as you swing the bag to prevent injury. Complete all reps one direction before switching. Keep your head still as you circle and do as big a circle as your shoulders allow. 
