Let's push some limits. This 45-minute workout is designed to target lower body strength, endurance, and explosiveness, using a sandbag and a kettlebell.
The workout is divided into two blocks: one is strength, and the other is power and endurance. We end with an 8-minute burnout circuit. It might look like a lot, but the time goes by fast with all the variety.
EQUIPMENT YOU NEED:
- Sandbag
- Kettlebell
- Both the sandbag and kettlebells can be your choice of weight
NOTES
- If needed, adjust the number of reps, time, or rounds to fit your fitness level.
- If needed, rest 1-2 minutes between rounds.
- Always do your warm-up to help prevent injuries.
- Some video demonstrations may depict exercise tools other than a ruck - the same cues and form will still apply unless otherwise noted.
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REMINDER:
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WARM UP
| 6 x reps | World's Greatest Stretch | EACH SIDE |
| 12 x reps | Bodyweight Squats | |
| 12 x reps | Bodyweight Good Mornings | |
| 12 x reps | Glute Bridges | |
| 12 x reps | Kettlebell Swings (Light) |
WORKOUT
Block 1: Strength (15 Minute Cap) | 3 x ROUNDS
| 12-15 x reps | Sandbag Shoulder Squats | ALTERNATING SHOULDERS |
| 12-15 x reps | Sandbag Deadlifts | |
| 12-15 x reps | Sandbag Suitcase Lunges | HARD COUNT |
| 12-15 x reps | Sandbag Glute Bridges |
Block 2: Power & Endurance Tabata | 4 x ROUNDS
Work 40 seconds, Rest 20 seconds per movement
| 40/20 | Kettlebell Goblet Squats | |
| 40/20 | Sandbag Cleans | |
| 40/20 | Kettlebell Bulgarian Split Squats | EACH SIDE |
| 40/20 | Sandbag Jump Squats |
8-Minute Burnout Closer
| 12 x reps | Kettlebell Swings | |
| 10 x reps | Sandbag Front Squats | |
| 8 x reps | Kettlebell Reverse Lunges | EACH SIDE |
| 6 x reps | Burpees Over Sandbag |
