You’ll need:Wait for it: a sandbag.
You want one that’s 15 to 20 pounds.
We splurged on this pretty pink one ($105!
atUltimateSandbagTraining.com), but you’ve got the option to totally DIY withour how-to video.
The plan:Do the moves, pausing 15 seconds between each.
Rest 2 minutes, then go three times more.
Meaning you don’t need to run, walk or pedal the elliptical to nowhere!
Sit up, bringing bag overhead (as shown).
Slam bag between legs, then grab it and press it back overhead.
Slowly lower yourself to start.
Repeat for 1 minute.
Left: It’s SELF staffer Jaclyn Emerick!
Video:See the moves.
Stand and straighten arms to press bag overhead (as shown).
Return to squat, lowering bag to left shoulder.
Continue alternating sides for 1 minute.
Continue quickly for 30 seconds.
Switch sides; repeat.
Extend arms to press bag overhead, then slam it on the floor in front of you.
Squat, placing hands on bag; jump feet to plank (as shown).
Continue alternating sides for 30 seconds.
Switch shoulders; repeat.
Continue alternating sides for 1 minute.
Grab an end with right hand and throw bag in front of you as far as you might.
Keeping back flat, walk hands and feet forward (as shown) until bag is under chest again.
Squat and throw bag between legs (as shown) as far as you might.
Turn and sprint to where it lands for 1 rep.
Pick it up, and repeat in opposite direction.
Do 15 reps.
Make Your Own Sandbag
You’re gonna need sand.
Pick up some at a hardware store for about $5.
Also: heavy-duty trash bags, duct tape, a measuring cup and a small duffel bag.
Measure eight to 10 pounds of sand.
(One cup equals 1 pound.)
Pour sand into a trash bag, and double-knot the bag shut.
Duct-tape bag all over so no plastic shows.
Stuff both bags into duffel.
Then tweet us your pic@SELFmagazinewith#showusyourfunbags.
Video:DIY Sandbag Instructions
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