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Episode 8: Full Body | Breakdown
Set your timers to 40 seconds on; 10 seconds off! 3 rounds, let’s do this!
1. Sandbag Lunge + Squat Jumps
Start standing with the Sandbag to the outside of your right foot. Pull the bag up to and place it on your left shoulder. Lunge back with your right leg. Push back up to standing and drop the Sandbag down to the outside of your left foot. Do 2 squat hops. Repeat other side.
2. Sandbag Chop (L)
Start standing with feet hip width apart, feet and hips facing forward, slight bend in your knees, sandbag in hands and arms extending down to your left side. As you straighten your legs, twist your torso and start raising your arms diagonally across your body up to the right. Reverse the motion as you lower your arms back down the left.
3. Push-up + Sandbag Pull
Start in plank with the sandbag placed on the ground at your midsection on your right side. Do 1 push-up, then pull the bag underneath your body with your left arm. Do another push-up, then pull the bag underneath your body with your right arm.
4. Sandbag Chop (R)
Start standing with feet hip width apart, feet and hips facing forward, slight bend in your knees, sandbag in hands and arms extending down to your right side. As you straighten your legs, twist your torso and start raising your arms diagonally across your body up to the left. Reverse the motion as you lower your arms back down the right.
5. Sandbag Abs
Start laying down with the sandbag over head. Keep your legs glued to the ground as you sit up with the bag overhead – keep your arms straight! Sit all the way up and push the bag up as mush as you can. Roll back down one vertebra at a time. Lift your legs straight up and then WITHOUT using momentum, push your hips up to the ceiling. Make sure your toes don’t come back over your belly button. Slowly lower your legs back down to the floor. Repeat.
Burnout:
1. Oblique Standing Crunch (R)
Stand with feet wider than hip width and weight plates in your hands. Left arm should be up in the air with right arm straight down. Bending at your waistline to right, guide your right hand down to your right foot. Engage your core and return to standing. Repeat.
2. Side Plank Dip + Crunch (R)
Come into a bent arm right side plank. Left hand should be at your left ear, with elbow in the air. Lower your right hip to the ground and then squeeze everything back up to the start position. Bending your right knee, crunch your right knee to your left elbow. Repeat.
3. Oblique Standing Crunch (L)
Stand with feet wider than hip width and weight plates in your hands. Right arm should be up in the air with left arm straight down. Bending at your waistline to left, guide your left hand down to your left foot. Engage your core and return to standing. Repeat.
4. Side Plank Dip + Crunch (L)
Come into a bent arm left side plank. Right hand should be at your right ear, with elbow in the air. Lower your left hip to the ground and then squeeze everything back up to the start position. Bending your left knee, crunch your left knee to your right elbow. Repeat.
5. Crossbody Mountain Climbers
Start in plank and quickly pull your right knee in to your left elbow. Return to plank and pull your left knee to your right elbow. These are quick and a sprint to the finish.
