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Tone Your Abs & Lift Your Booty with this Sandbag Workout!

August 14, 2014 3 min read

This summer may be flying by but its not over yet! Lets achieve your best bikini body with these 10 moves that will cinch and tone your waistline while sculpting and lifting that booty! What more could you ask for?

 700 x 364 - Military Sand Bag 2

Click here to get your sand bag!

 

Now lets get started..

  Burpees- 20 Reps _DSC4203 _DSC4202 _DSC4201 Jump up, kick your feet back so that you are in a plank position. Keep your hands firmly on the ground to support your body. Want more of a challenge? Try completing a push-up while in plank before your next burpee!     Plie Squats With Sandbag- 20 Reps _DSC4221 _DSC4220 Stand with feet slightly wider than shoulder-width apart ensuring your feet are turned out, holding the sandbag in front of your thighs. Keeping your abs engaged and torso tall, bend your knees 90 degrees and stretch back to starting position while squeezing your glutes. Windshield Wipers- 10 Reps (each side) _DSC4223 _DSC4225 _DSC4224 Lay on your back with your legs extended up and arms beside your body. Inhale and slowly move your legs to the right, ensuring your shoulders stay flat on the mat. Exhale and return to your starting position. Focus on your abdominal muscles and repeat to the left. V-Ups- 10 reps _DSC4229 _DSC4230 This exercise challenges your core, abs, back, and flexibility. Keep your legs straight as you lift them up, and at the same time raise your upper body off of the floor and reach in front of you. Squeeze your abdominal muscles as you reach and then slowly lower yourself back down to the starting position to finish the first repetition.   Russian Twists- 20 Reps (each side) _DSC4231 _DSC4232 This exercise targets your obliques! Sit on the ground with your knees bent and your heels about a foot from your butt. Engage your core and twist to the left. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through center and rotate to the right. This completes one rep.   Hip Thrusts With Sandbag- 20 Reps _DSC4234 _DSC4235 Place the sandbag directly above your hipbones. Begin the movement by driving through your feet, extending your hips up and squeezing your glutes.  Hold for 2 seconds and lower back down. Cross Body Mountain Climbers- 20 Reps _DSC4236 _DSC4239 _DSC4237 This is such a great endurance & strengthening exercise that works the calves, quadriceps, glutes, back, chest, triceps, abdominals and shoulders. Begin in the push up position with your arms fully extended. Keep your hips and torso in a straight line. Start the exercise by moving your left knee straight up and across your body to the right armpit area while keeping your abs engaged. Move your left leg back to the starting position and repeat with your right leg. Alternate your leg movements until you have completed all repetitions.   Army Up & Down Plank- 10 Reps (each side) _DSC4240 _DSC4241 _DSC4242 _DSC4243 _DSC4244 This plank will target your abdominal muscles as well as strengthen your triceps and shoulders. Begin in plank position on your forearms, palms facing down. Walk your left hand in, placing it under your shoulder and pressing your body up. Walk your right hand in so that you end up in a full plank position with both arms straight. Quickly lower your left elbow down to the floor, and then your right, so you're back in your elbow plank.   Donkey Kicks- 20 Reps (each side) _DSC4245 _DSC4246 Time to lift your butt with these donkey kicks! Begin on your hands and knees, with your abdominal muscles drawn in towards your spine. Lift one leg up behind you, keeping your knee bent, and raise your leg until it is in line with your body and your flexed foot is parallel to the ceiling.  Remember.. this exercise is all about the squeeze! Ensure you engage your glutes to obtain the best results.     Squat with Front Kick - 10 Reps (each side) _DSC4255 _DSC4252 _DSC4253 Stand with feet wider than shoulders holding onto your sandbag directly infront of you. Squat until thighs are parallel to the floor. Shift weight to left foot as you kick your right leg to the front. Return to starting position, squat and repeat, this time kicking opposite leg!

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