Total-Body Sandbell Workout

4 no-nonsense sandbell moves for overall strength
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From metabolic conditioning and total-body strengthening to increasing grip strength and improving coordination, the versatile sandbell is like a medicine ball, dumbbell and kettlebell all in one killer piece of equipment. These soft, sand-filled bags can be curled like dumbbells, tossed like medicine balls, swung like kettlebells, and glided like disks.

We also love Sandbell workouts because they can be done anywhere — at home, on the beach or at the gym. Talk about a win-win workout.

Perform the following exercises in a circuit, to feel the burn and achieve a challenging workout.

The Workout

ExerciseSetsReps/Time

Reverse Lunge with Torso Twist   

4

10-12 reps/side

Single-Leg Deadlift With Row   

4

10-12 reps/side

Squat and Overhead Triceps Extension   

4

15 reps

Burpee Into Upright Row   

4

10-12 reps

Reverse Lunge with Torso Twist

Pick up your Sandbell and keep it tucked close to your torso. Take a large step backward with your left foot. Lower your hips so your front leg is parallel to the floor and your left knee is bent at a 90 degree angle. Twist your torso away from the center in the opposite direction from the left leg. Then together twist back to the center and bring in the extended leg stand back straight. Repeat this same movement on the other side.

Single-Leg Deadlift with Row

Single-leg deadlift with row. Model: Heather Wilson-Phillips

Single-leg deadlift with row. Model: Heather Wilson-Phillips

Pick up you Sandbell with both hands. Bend at the hip and balance on your right leg with a slight bend. Then extend your left leg behind you as you balance. Once you have lowered your body so that your torso is parallel to the ground, row your sand bag up to your mid-section and back down. Then return back to the starting position and alternate legs.

Squat with Overhead Triceps Extension

Squat with overhead triceps extension

Squat with overhead triceps extension

Begin with your Sandbell in hand, arms bent and placed behind your head (your arms should be bent at ear level). Stand with your feet shoulder-width apart or wider and lower your hips back and down, lowering so your thighs are parallel to the floor with your knees over your ankles. Press through your heels to bring yourself back up, and lift the Sandbell up over your head by extending your arms. Lower your arms back to the bent position beside your head. Repeat for reps.

Burpee Into Upright Row

Keep the Sandbell on the floor. Start in a high plank position with hands placed on the sandbag. Jump both feet into your chest so you’re in a low squat position. Still holding onto the sandbell come up with your arms close to your body. Raise your elbows up and to the side, lifting the Sandbell to chin level. Slowly lower the Sandbell back down. Then lower your body back down into a low squat position. Place the Sandbell back down on the ground and kick both legs out behind you, so you end up back in the start position. Repeat for reps.