This exercise is an excellent  full body cardio/power drill. It’s a great exercise for tightening your butt and improving your core strength. You will need a Sandbag that you can fill with sand or rice. I have usually about 8 to 15kg of rice in my Sandbag, but you can add up to 45 lbs of weight if you pick the same Sandbag as I have.

Grab the handle of your Sandbag with both hands. Bend your knees slightly and push your hips back keeping your back straight. Swing the Sandbag in between your legs and then push your hips forward with a lot of power to swing the Sandbag up to the level of your shoulders.

Beginners:

Start with a very light Sandbag and follow the instructions above.