Tuesday, October 4, 2011

Sandbag Circuits

My sandbag has been my new best friend lately.  It takes up a small amount of space, is super versatile, and can kick your butt at any given second.  Plus, something about slugging around a ton of sand just makes you feel badass.  Ok, maybe not a ton of sand.  Thirty pounds is more like it, but you get the idea.

This metabolic session has three circuits using a 40:20 second work to rest ratio.  You will complete 12 total rounds of each circuit.  Cycle through exercises 1-3 trying to complete as many quality repetitions as you can in 40 seconds, followed by 20 seconds of rest before moving on to the next exercise.  

For example, in Circuit A start by completing as many burpees as you can in 40 seconds, rest for 20 seconds, then do as many bent rows as you can for 40 seconds.  Rest for 20 seconds, do 40 seconds of squats, and rest for another 20 seconds.  Repeat that sequence three more times, which will total 12 minutes.  Rest for 2 minutes between each circuit.  The total session time should be 40 minutes, including rest periods.

A.   40:20 - 12 rounds - 12 minutes
  1. Burpees
  2. Bent Row with sandbag
  3. Squat with sandbag
Rest for 2 minutes

B.   40:20 - 12 rounds - 12 minutes
  1. Jump Rope
  2. "T" Push-Up
  3. Alternating Rotational Lunge with sandbag
Rest for 2 minutes

C.   40:20 - 12 rounds - 12 minutes
  1. Split Jumps
  2. Clean with sandbag
  3. Single-Leg Deadlift with sandbag
Completing all three circuits is a challenge.  If you're a beginner, start with one circuit per session.  Add the second and eventually the third when you feel more comfortable.  Also consider using bodyweight or a lighter sandbag to start.  Always be sure to warm up properly before beginning. 

Good luck!

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