Face it you are weird. In today’s world if you train like a warrior, flex your discipline when it comes to your diet, and pass on grazing on donuts in the break room at work chances are you are chided on some level by those around as being weird. Get used to it. Embrace the smell of your sweaty socks. Not many people make a daily practice out of pushing themselves beyond their comfort zones for 12-15 minutes a day. Not many people step out of what is comfortable for themselves period. This is a niche movement. Not everyone will get why you train this way or why you train at all. Thankfully we don’t need anyones permission or approval, and if we are looking for support we have a place to go where people get it. Being weird requires a good measure of independence, and a certain amount of self reliance. Most of us can only benefit from developing these traits because along with a dash of perseverance they empower us with the fortitude to persue our dreams. Is this really about fitness? Not always – but won’t it be nice not to be winded after you chase down your dreams?
- Commando Push Ups2 reps (in one set)
- Roll Over2 (in one set)
- Jump Forward1 (in one set)
- Sandbag Squat10 reps (in one set)
- Sandbag Swing max.reps
- Sandbag Sit Upmax.reps
Get your gear for this workout here:
Watch the workout tutorial above to see the exercise combo, proper form, and easier variations for beginners.
This full body workout is only 12 minutes long and is made up of 2 parts. The first part is 6 minutes long Time Challenge and your goal is to complete as many sets of an exercise combo as possible. The exercise combo is explained in the workout tutorial where I also explain proper form of each exercise. The exercise combo goes like this:
1) Commando Push Ups 2 reps
2) Roll over (towards the other side of your exercise mat onto your belly)
3) Power up into a squat position
4) Big jump forward across your mat
5) Pick up your Sandbag (place it onto your upper back) and do 10 squats
6) Throw the Sandbag down and do 2 small jumps back so that you are standing in front of your mat again
7) Get down onto your belly and roll over on the other side of the mat to the starting position
Set your interval timer to count down 6 minutes for you and complete this exercise combo as many times as you can. I completed 9 rounds.
Don’t take any long breaks in between these two parts. Move directly on to the second part of this workout which is 6 minutes of interval training and you will be doing two exercises:
10 seconds rest
1) Sandbag Swing – 50 seconds max. effort
10 seconds rest
2) Sandbag Sit Up - 50 seconds max. effort
You will repeat this circuite 3 times for the total of 6 minutes.
The first interval on your timer will be 10 seconds and the second interval will be 50 seconds. In order to get 6 minutes in, you have to set your timer for 6 rounds. Your goal is to complete as many reps as you can during each 50 second interval.
Enjoy your training and do one burpee for Erin at the end of your workout.
Check out my new pink Sandbag – it’s so cute I almost use it as a handbag
P.S. That’s my burpee for Erin photo in motion