Our workout of the week is Sandbag 2020. This is a top of the minute style workout for 20 minutes. At the top of the minute you will perform 20 repetitions of the exercise for that round. There are 5 exercises in the circuit so you will complete 4 rounds through the circuit. Give Sandbag 2020 a try this week.
Sandbag 2020 Workout
Top of the Minute for 20 Minutes
Complete 20 Reps of each Exercise,
4 Rounds through the Circuit
Sandbag Racked Reverse Lunges with Rotation (Right)
Sandbag Racked Reverse Lunges with Rotation (Left)
Sandbag Push Press
Sandbag Racked Alternating Box Step-ups (20 Reps Total)
Plank with Sandbag Pull Through (20 Reps Total)
How to Perform Sandbag 2020 Workout
By this time, you should be familiar with all the basic moves we will be doing. If you are not familiar with any of the movements in this workout, ask a coach.
We always recommended you warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.
The Workout
You will pick a sandbag that is of medium to light weight. You will also need a fitness timer set for 20, 1-minute intervals.
Begin the workout on the timer.
When the timer sounds to begin performing 20 reps of the Sandbag Racked Reverse Lunges with Rotation on one side. Assuming you complete all 20 reps in less than 1 minute, you have any remaining time to rest.
When the timer sounds at the top of the minute, begin performing the Sandbag Racked Reverse Lunges with Rotation on the other side. Rest for the remainder of the minute.
At the top of the next minute, perform 20 reps of the Sandbag Push Press. You will probably have a little more rest in this minute, as the push press should go a little quicker.
Beginning the 4th minute, perform 20 Alternating Box Step-ups with the Sandbag in the racked position. This exercise is 20 total repetitions (10 each side). Again, any time left after completing the 20 reps is your rest.
Finally, assume a high Plank position with the sandbag to one side. At the top of the minute, reach through with the arm opposite the sandbag, grab it and pull it through. Repeat with the other arm, going back and forth for 20 total reps (10 reps each side). Any remaining time is your rest.
Repeat the circuit of exercises until you have completed 20 minutes.
Watch the demonstration video below.
Demonstration Video
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