Summer SANDBELL® Strength Circuit

It’s got all the strength and sweat you need for a summer body.

Dumbbells are not the only way to get strong and sculpted this summer. There are tons of innovative fitness tools that can travel with you and deliver powerful results and total body strength, no matter what your goals are.

Check out this new workout featuring a SandBell® for resistance. These moves combine for a straight-up strength workout that simultaneously challenges your endurance, core strength, agility and coordination. Pretty much everything you need to get a sweat on quickly this summer, wherever you are.

If you don’t have a SandBell, substitute a medicine ball or a weighted plate (although we don’t expect your floors or neighbors would appreciate slamming a plate to the ground). Use your full range of motion for each movement and increase your pace as your skill and stamina increase. Complete each movement for the designated reps or duration (on each side if appropriate), and then rest for 30 seconds. Aim to complete the workout circuit three to five times for a complete training experience, then perform the recovery movements before returning to your summer day.

WARMUP

Kick and Swing Toe Tap

https://www.youtube.com/watch?v=fuPIh5k7wp4

Reps: 30 seconds each side
Sets: 1 on each side

• Stand tall with a SandBell in both hands at your chest.
• Balance on your right foot and gently swing your left leg back and forth from the hip joint with a relaxed knee, building in range of motion until the leg is able to lift to waist or chest.
• As you swing your leg, push the SandBell out from your chest and touch your toe with the SandBell while maintaining posture and balance.
• Perform for 30 seconds and switch sides.

Kneeling Rainbow Slams

https://www.youtube.com/watch?v=V4jfTeNCZqg

Reps: 60 seconds of work
Sets: 1

• Kneel with your knees hip width apart. Hold the SandBell at your chest to begin.
• Keep your core and pelvis strong as you lift the SandBell up over your head and slam it down to floor on your left.
• Hinge at hips to pick it back up, and arc over head as if drawing a rainbow and slam down to the right side.
• Repeat and alternate for 60 seconds expressing full range of motion.

WORKOUT

SandBell Triangle

https://www.youtube.com/watch?v=heHOK5RBKKs

Reps: 15
Sets:

• Start standing with your feet wider than hip-width apart. Hold the SandBell at your chest.
• Turn your left foot out to the left and turn your right foot so it faces forward. Move the SandBell to your right hand and place it next to your shoulder (like you’re a server balancing a plate on your palm). Your left hand on your left hip.
• Keep your spine long, and extended and push your right hip out to the side as you tip your torso out and over your left leg. Your left arm should track down you’re your left leg as you tip to the left, and your right arm pushes up the SandBell above your head, using it as gentle leverage to create length in the spine and opposition in the pose.
• Bring the SandBell back down to your shoulder. Move in and out of the position by pushing the SandBell straight to the ceiling and driving the feet into the ground and then pulling it back down to your shoulder as you stand up straight.
• Repeat 15 repetitions, then hold the final position for 30 seconds. Repeat on other side.

Halo to Alternating Balance Tap

https://www.youtube.com/watch?v=xRt-Vf3HFOI

Reps: 60 seconds of work
Sets: 1

• Stand tall with feet hip-width apart and the SandBell at your chest.
• Perform a halo movement with the SandBell around your head.
• Then bring SandBell to your chest, hinge at hips and tip forward to balance on one leg with other leg extended directly behind you and tap the SandBell to the floor or towards the floor. Keep standing leg strong with slight bend in the knee and keep the spine and torso straight and strong.
• Return to start, repeat halo in other direction and switch legs. Alternate from side to side for 60 seconds.

180 Pivot Rebel Row

https://www.youtube.com/watch?v=beQt4tXgBQk

Reps: 60 seconds of work
Sets: 1

• Clear some space to move. Start in an extended plank position with the SandBell under your chest. Maintain neutral alignment in plank keeping entire body strong and core engaged.
• Grab the SandBell with one hand and perform a row; release and row with other hand.
• Release SandBell to the ground and rotate your plank 180 degrees, spinning around the SandBell.
• Repeat rows and pivot back to start (extended plank position). Repeat for 60 seconds.

Plank and Pull (on hardwood surface)

https://www.youtube.com/watch?v=R5WQ8pcwQmc

Reps: 60 seconds of work
Sets: 1

• Start in extended plank position with your feet on the SandBell. Maintain neutral alignment in plank keeping entire body strong and core engaged.
• Pull feet towards your chest and then push them back out to plank position. Keep neck in neutral and try to keep hips low pending lower back and hip flexibility. Repeat for 60 seconds.

Slow-Mo SandBell Kickthroughs

https://www.youtube.com/watch?v=k1sHunjWVTw

Reps: 60 seconds of work
Sets: 1

• Stand tall with feet hip-width apart, holding SandBell at your chest.
• Lift SandBell to the ceiling, then drop it to the floor.
• Squat your body down and then continue to perform an alternating side-to-side quadruped kickthrough, lifting the SandBell with the back hand to the ceiling with each repetition. Repeat for 60 seconds.

Weighted Bridge

https://www.youtube.com/watch?v=8Gk3-CnT-4Y

Reps: 60 seconds of work
Sets: 1

• Start lying on your back with the SandBell at your hips, knees bent and feet anchored hip-width apart. Keep neck and shoulders relaxed and core engaged.
• Drive feet into the floor and lift hips into the air and then release back to the ground. Repeat for 60 seconds.

Russian Twist and V Sit

https://www.youtube.com/watch?v=Mox3p6CKk-s

Reps: 60 seconds of work
Sets: 1

• Start seated with the SandBell held at your chest.
• Keep spine long, chest lifted, neck neutral and core engaged as you tip back to balance on your sit bones and lift your feet off the ground, knees together and flexed at 90 degrees, feet flexed and shins held parallel to the ground.
• As you exhale twist and quickly tap the SandBell to the floor on either side of your hips, both right and left, then stop in the center to straighten your legs and tap the SandBell to or toward your toes. Repeat alternating start direction for 60 seconds.

RECOVERY

Prone Quad Stretch

https://www.youtube.com/watch?v=ePFM8CN0dMA

Reps: 60 seconds on each side
Sets: 1

• Start resting face down with one forearm under your forehead to rest your head and neck, with the SandBell under the opposite knee.
• Keep pelvis in neutral, and core engaged as you bend the knee and reach around with the free arm and grab your foot to pull the foot towards your hip.
• Gently push your knee into the SandBell and contract your hips and engage your core for a lengthening stretch in your quadriceps, hip and shoulder. Hold for 60 seconds and then switch sides.

Loaded Spinal Twist

https://www.youtube.com/watch?v=rXQwrsyb7ZU

Reps: 60 seconds each side
Sets: 1

• Rest on your back with the SandBell at your chest.
• Lift both legs, bend the knees at 90 degrees, keeping your calves parallel to the floor and stretch your arms out on either side of you to form a “T.”
• Keep core engaged and rotate to allow pelvis and legs fall to one side and rest on the ground. Your head should turn in the opposite direction that your legs fall. Add support to the stretch by either placing a SandBell between the knees and pressing into it or by placing it in the opposite hand, palm turned up to increase the stretch across the shoulder, chest and core. Hold for 60 seconds and then switch sides.

SandBell® is a trademark of Hyper Wear Inc.

Photo credit: Lumina, Stocksy
Videos: Mark Kuroda, kurodastudios.com
Hair, make-up and grooming: Katie Nash, katienashbeauty.com
Models: Antoinette Gemo, Bobby Nezami, 24 Hour Fitness