Free workout Routines – Ultimate Sandbag Exercise Videos Online – Challenging!

andrea-sandbag

Today we present you with another Free Workout Routine, which involves the Ultimate Sandbag. Michael and Andrea will demonstrate what exercises are done in this routine, and then they will go through the full routine without explanation so the viewers can follow along in order to become Slim, Strong, and Healthy. The workout may require different exercise tools such as an Equalizer, TRX, etc. Be sure to check out the “equipment used” section to identify them and easily obtain the equipment if you do not own some of the equipment. Also checkout our main webpage slimstronghealthy.com for more Exercise Videos Online.

 

Join Michael and Andrea by Watching the Free Workout Routines Video:
As always, we will start the workout routine by warming up properly, followed up by 3 round circuit routine.

Get the Equipment Needed for This Intense Workout Routine:
The following are either the same or are top rated equivalents of the equipment used in this free workout video.

Thank you for ordering through the links above to help support our mission to help 1,000,000 people get slim, strong and healthy.

Summary Of Today’s Weekly Workout Routine:
Today’s workout includes martial art punching and kicking moves, body weight exercises with TRX, sandbag exercises, and other variety of exercises.

Timer Setting
Warm-Up: 15-20 Minutes
Exercise: 50 seconds each
Rest Between Exercises : 10 Seconds
Cool-Down Stretching: 5-15 Minutes

Note: when exercising with more than one person, the rest times can be adjusted since the process of changing equipment may take awhile. Moreover, you should take into account your personal fitness levels for this free workout routine, and if you find the exercise too intense, or find yourself short of breath, feel absolutely free to pause the video and take extra time off between exercises.

 

Explanation of Exercises
It is recommended that you watch the explanation video so you can understand the exercise movements before you begin the workout routine.

Full Circuit Explanation:

  •  Warm-up:
    • Light high knees to elbows
    • High knee kick-back with an equalizer
    • Side kicks with an equalizer
    • Jump ropes
    • Martial art punches and kicks switching every 20 strikes
    • Hands in front of your chest, down and up
    • Touch left and right leg with your hands
  • Circuit
    • Round 1:
      • Exercise 1:  (Men) TRX Knee Crunch, Pike, Pendulum; (Women) Kettlebell Swings
      • Exercise 2: (Men) 10 Sandbag Good Mornings and Bent Over Rows; (Women) TRX Knee Crunch, Pike, Pendulum
      • Exercise 3: (Men) Shoulder Press with Kettlebell w/optional sandbag press; (Women) TRX Hamstring Pulls
      • Exercise 4: (Men & Women) Skippy Sprawl, Knee Kicks
      • Exercise 5: (Men) Sandbag Bicep Curls; (Women) Equalizer Leg Jumps
      • Exercise 6: (Men) TRX Reverse Flys; (Women) Sandbag Burpees
      • Active Sport: (Men & Women) Light Salsa dancing;
      • Active Yoga Stretching (Men & Women Same):
        1) Arms out like airplanes and up to touch, jump back, push up, cobra to downward dog
        2) Twist your right foot, look underneath your armpit, back down, switch leg, push your heel down, jump forward
        3) Put your hands behind your legs, Slowly come up
    • Round 2:
      • Exercise 1:  (Men) TRX Knee Crunch, Pike, Pendulum; (Women) Kettlebell Swings
      • Exercise 2: (Men) 10 Sandbag Good Mornings and Bent Over Rows; (Women) TRX Knee Crunch, Pike, Pendulum
      • Exercise 3: (Men) Shoulder Press with Kettlebell w/optional sandbag press; (Women) TRX Hamstring Pulls
      • Exercise 4: (Men & Women) Skippy, Sprawl, Knee Kicks
      • Exercise 5: (Men) Sandbag Bicep Curls; (Women) Equalizer Leg Jumps
      • Exercise 6: (Men) TRX Reverse Flys; (Women) Sandbag Burpees
      • Active Sport: (Men & Women) Light Salsa dancing;
      • Active Yoga Stretching (Men & Women Same):
        1) Arms out like airplanes and up to touch, jump back, push up, cobra to downward dog
        2) Twist your right foot, look underneath your armpit, back down, switch leg, push your heel down, jump forward
        3) Put your hands behind your legs, Slowly come up
    • Round 3:
      • Exercise 1:  (Men) TRX Knee Crunch, Pike, Pendulum; (Women) Kettlebell Swings
      • Exercise 2: (Men) 10 Sandbag Good Mornings and Bent Over Rows; (Women) TRX Knee Crunch, Pike, Pendulum
      • Exercise 3: (Men) Shoulder Press with Kettlebell w/optional sandbag press; (Women) TRX Hamstring Pulls
      • Exercise 4: (Men & Women) Skippy, Sprawl, Knee Kicks
      • Exercise 5: (Men) Sandbag Bicep Curls; (Women) Equalizer Leg Jumps
      • Exercise 6: (Men) TRX Reverse Flys; (Women) Sandbag Burpees
      • Active Sport: (Men & Women) Martial Art Kick defense
  • Cool-down Stretching (Men & Women)
    • Arms up to bend your front knee to warrior stance to one arm on knee bring other hand up, then switch to the other side
    • Stand up and Reach high with one hand, switch hand
    • hands touch behind your back, bring your leg forward and head to knee, then switch leg, repeat
    • Arms straight behind your beg, legs straight, put your head down to your knee
    • Legs wide, squat down and put your elbows on your knees
    • Grab your shins, and roll, Lay on your back, relax, breath in deep and out.

Alternative Exercises:
(Straight from the desk of Coach Michael: “I’ve tried and it is exceptionally hard to get the best results without equipment.  One of many reasons is that the body is going to respond best to various stresses on one’s muscles. Plus, strength and toning are 2 important aspects of overall fitness, with flexibility and coordination,   which are equally very important qualities.  Equipment helps achieve the fastest results in the least amount of time, and everything you see us using has benefits.  That’s why we use it and recommend it to our students and to you.)

  • Exercise 1:  (Men) TRX Knee Crunch, Pike, Pendulum – Use an Exercise ball or a chair to pike only; (Women) Kettlebell Swings – Use a light object
  • Exercise 2: (Men) 10 Sandbag Good Mornings and Bent Over Rows – Use dumbbells or do pull ups; (Women) TRX Knee Crunch, Pike, Pendulum -Use an exercise ball or a chair to pike only
  • Exercise 3: (Men) Shoulder Press with Kettlebell w/optional sandbag press – Handstand agaisnt the wall, handstand push up if you can; (Women) TRX Hamstring Pulls – On a chair or exerciseball
  • Exercise 4: (Men & Women) Skippy, Sprawl, Knee Kicks – no equipment
  • Exercise 5: (Men) Sandbag Bicep Curls- Use dumbbells or chin ups; (Women) Equalizer Leg Jumps – doable without equalizer
  • Exercise 6: (Men) TRX Reverse Flys – use kettlebells or dumbbells and do reverse flys; (Women) Sandbag Burpees – doable without sandbag.
  • Active Sport: (Men & Women) Martial Art Kick defense

Get the Equipment Needed for This Workout Routine:
The following are either the same or top rated equivalents of the equipment used in this free workout video.

Thank you for ordering through the links above to help support our mission to help 1,000,000 people get slim, strong and healthy.

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