WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Chest/Shoulders/Traps
Back/Lats

WORKOUT

Set a timer for 30 seconds of work, 15 seconds of rest. Do an exercise for 30 seconds then transition to the next exercise in the 15 seconds of rest before working for 30 seconds on the next. After completing all the exercises, rest for 1 minute before repeating the circuit. Complete 5-8 rounds of the circuit.

CIRCUIT:
30 seconds Lunge with Rotation
15 seconds Rest
30 seconds Bent-Over Rows
15 seconds Rest
30 seconds Duck Under Lunge
15 seconds Rest
30 seconds Alternating Overhead Presses
15 seconds Rest
30 seconds Bear Hug Squats
15 seconds Rest
30 seconds Anti-Rotational Plank Pull Throughs
1 minute Rest

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Chest/Shoulders/Traps
Back/Lats

NOTES:

Make sure you choose a variation of each exercise and a weight that challenges you but allows you to keep moving the entire 30 seconds. Do not rest during the 30 seconds of work. Regress as needed, but keep moving.

My favorite sandbags for this workout are the Ultimate Sandbags.

EXERCISE DESCRIPTIONS:

For all the moves in this workout, see the video below or check out this post – 13 Sandbag Exercises – for written descriptions and pictures.