Jump quickly side to side over sandbag for 30 seconds, landing with feet together.
Pump arms as if cross-country skiing to help propel you.
Lunge forward with right leg.
Shift sandbag to right hand, then pass it under right leg to left hand (as shown).
Swing set
Stand with feet wider than hip-width apart, toes turned out.
Grip top of sandbag with both hands, arms straight down in front.
Squat and swing sandbag back through legs and then forward, lifting it directly overhead, keeping arms straight.
As you lift, rise onto balls of feet (as shown).
Repeat for 30 seconds.
Rest sandbag on right shoulder, holding it in center with both hands; squat (as shown).
Lift sandbag straight overhead as you stand.
Bend knees slightly and hop feet toward hands.
Pop up to standing and lift sandbag to chest level, elbows bent.
Throw sandbag overhead and catch it at eye level.
Squat and press sandbag back to floor.
Jump and extend legs behind you, returning to start.
Repeat sequence for 30 seconds.
Grip sandbag with right hand; pull it toward chest, elbow bent.
Straighten arm overhead, rotating torso to right (as shown).
Lower arm; return to start for one rep. Do 12 reps. Switch sides; repeat.
Jump, straightening torso and lifting sandbag to your chest.
Shuffle feet to left, then touch sandbag to floor and stand.
Repeat sequence, then repeat on other side, alternating for 30 seconds.
Raise left leg about 6 inches off floor.
Hold sandbag at each end, arms straight down in front.
Pull sandbag toward chest (as shown).
Lower sandbag for one rep. Do 12 reps. Switch sides; repeat.
Fast feet
Works:Works arms, butt, legs
Stand with feet hip-width apart.
Rise onto balls of feet (as shown).
Quickly run in place on tiptoe for 30 seconds.
Secure sandbag on top of left hip with left hand.
Lift hips off floor into a side plank, using abs to stabilize (as shown).
Return to start for one rep. Do 12 reps. Switch sides; repeat.
Speed skater
Stand with feet together, sandbag next to left foot.
Squat low, keeping back straight.
Hop right, switching arms.
Continue from side to side for 30 seconds.
Lower to start for one rep. Do 12 reps.
