This workout is an interval strength training routine which will give you the benefits of both strength training and cardio.
You will need your Gymboss Interval Timer to keep track of the intervals and rounds. Set your timer for 15 rounds and two intervals. The first interval is 10 seconds and the second interval is 50 seconds long. Your goal is to push as hard as you can during each 50 second interval. The 10 seconds is just enough time to write down your reps and move on to the next exercise. You really won’t have any time for walking around and sipping your water, so make sure everything you need is set up and within easy reach.
Remember that the intensity is very important and you should be aiming for maximum reps for each exercise. You should push so hard that even counting your reps out loud becomes extremely difficult. I am using my Ultimate Sandbag in this workout to add an extra challenge, but it can still be done with just your own bodyweight. I have been doing bodyweight workouts for the past 2 years and I have made incredible progress – so I know that it works. Now I am incorporating the Sandbag in some of my routines to keep things fresh and to modify the intensity level. I like to do one of my older bodyweight workouts one day and workout with the sandbag the next day – so far this strategy is working very well for me.
This is the workout breakdown:
10 seconds of rest / 50 seconds of maximum effort
x 15 rounds = 15 minutes of intense interval workout
You will go 3 times through the following exercises in this exact order:
1. Plank Jumps over the Sandbag (or anything that can be used as an obstacle) / My Score: 15 reps, 11 reps, 11 reps
2. Get Up (with Sandbag, dumbbell, kettlebel, or just your own bodyweight) / My Score: 4 reps, 3 reps, 4 reps
3. Elevated Push Up with Knee Tucks / My Score: 9 reps, 8 reps, 8 reps
4. Side Step Up with Sandbag or your own bodyweight – Left Side / My Score : 22 reps, 15 reps, 13 reps
5. Side Step Up – Right Side / My Score: 20 reps, 15 reps, 15 reps
Notice from my records that I was trying to push really hard in the last round. You should push hard right from the beginning instead of saving your energy for later. This is something that I have to work on as well, so let this be our challenge together.
Plank Jumps over the Sandbag
Keep your knees bent throughout this exercise. Start standing on one side of the Sandbag (picture 1), squat down, put your hands on the floor in front of you and jump your feet back into a plank (picture 2). Immediately jump your feet forward towards your hands keeping your hips up (picture 3) and jump sideways over the Sandbag (picture 4). This is one rep. Continue this exercise in this exact order and try to do as many reps as you can.
Get Up with Sandbag
Make sure to keep your arms extended, shoulders back and down away from your ears, abs tight and don’t bend your wrists.
If you are not using the Sandbag, you can try a Prisoner Get Up which is a great bodyweight exercise.
If you are a beginner then don’t hesitate you use your hands to help yourself up.
Elevated Push Ups with Knee Tucks
Put your feet up on a chair or step. You will do one knee tuck from the outside on the left, then on the right and then one push up – this counts as 1 rep. Keep your body tight and in one straight line and don’t drop your hips. You will feel it in your abs so really focus on keeping that area tight. Squeezing your glutes is also very important so be focused.
Don’t get discouraged by this challenging exercise if you are a complete beginner. I couldn’t do a single push up when I started either. If you will work hard and be consistent with your workouts, you will eventually be able to do those elevated push ups as well. It is important to start at your own fitness level with modified exercises that you can actually do with proper form.
Side Step Up with Sandbag
I think that it is totally insane to do this exercise with a heavy sandbag over your shoulder and that’s why I like it so much.
If you don’t have the sandbag you can still get a lot out of this exercise with just your own bodyweight. Just aim for maximum reps – you will feel the burn in your legs.