Sandbell Fatloss Workout

The sandbell fatloss workout combines total body exercises with the tabata protocol so you can burn tons of fat and calories as well as strengthen your core and tone your entire body.

This is one of my favorite ways to do fat burning cardio and it's a progression from what I've been doing with the TRX and the 10 lb sandbell.

This workout can be used by beginners but it's probably not a good idea for people with low back problems, or shoulder injuries. If you're a personal trainer and you're going to use any of these exercises with your bootcamp clients, please make sure you show your clients how to use their core to stabilize.


Sandbell Fatloss Workout Instructions & Tips

Sandbell Fatloss Workout Warm-Up

8 TRX W Drill (can also be done laying face down on floor)

8 (each side) Gliding disc warrior lunges

5-8 8-Count bodybuilders

rest 15 seconds then repeat 2 more times

The W drill is for scapular retraction and serves as movement prep for renegade rows. It can be done over a stability ball or face down on the floor.

Gliding disc warrior lunges stretch the hip flexors. On most people these are facilitated muscles which prevent getting a good ab/core workout. Stretching them guarantees that the core does it's job. Warrior lunges also correct forward shoulder posture.

8 count bodybuilders warm-up the upper body, core, and boost endurance. Take your time with these.

Sandbell Fatloss Workout

Superset 1 tabata protocol style

sandbell renegade rows 20 seconds work 10 seconds rest

Sandbell renegade rows (other side) 20 seconds work 10 seconds rest

Sandbell rockit drill 20 seconds work 10 seconds rest

Sandbell rockit drill (other side) 20 seconds work 10 seconds rest

Repeat all of this 1 more time.

Superset 2 tabata protocol style

Sandbell deadlifts 20 seconds work 10 seconds rest

Sandbell rotating jump squats w/throw 20 seconds work 10 seconds rest

Repeat 3 more times.

If you're a beginner you may want to stop here and just go walk for 10 minutes. If you're more advanced or you're looking for maximum fatloss then continue with the last superset.

Superset 3 tabata protocol style

Sandbell deck squats 20 seconds work 10 seconds rest

Sandbell knee-ins 20 seconds work 10 seconds rest

Repeat 3 more times.

Finish up with a 10 minute walk or do yoga for 10 minutes. This forces your body to burn even more fat.

Sandbell Fatloss Workout Tips

1. Take your time during the warm-up and focus on form and pulling those abs in any time you're in the plank position or as you are gliding back up to standing.

2. You can modify this workout to whatever equipment you have but I find that using a sandbell is way more fun, more intense and very practical.

3. If an exercise doesn't work for you then feel free to modify it or substitute it. Watch the video here for more great sandbell exercises.

4. When tossing the sandbell down try to aim it at the same spot so you're not leaning forward to grab it. Easier said than done but once you get this right it makes an awesome sound.

5. Speed is not important in this workout unless your goal is to pack on tons of muscle. You're heart rate will get way up there even at a slower to moderate tempo. No need to rush.

6. No-momentum deck squats are important to me right now for various reasons, but you can do any version of this exercise that you like or whatever works best for you.

7. If the rotating jump is too challenging for you then just take out the rotation and jump up with sandbell overhead until you get stronger.

8. Keep your shoulder packed down and abs tight while doing the rockit drill. Use your hips to move the weight.

9. Have fun and be patient with your body!

10. Once you get comfortable with sandbells combine sandbell exercises with urban rebounding for increased fatloss.