20 Minute Sandbag Circuit Workout | Free Workout Friday

20 Minute Sandbag Circuit Workout | Free Workout Friday

Burn off all those 4th of July calories with this heater of a 20 minute sandbag circuit with a warm up and cool down! As always with Free Workout Fridays, watch until the end to see how to create your own workouts with our workout generator! 

The Workout

Welcome to circuit training with Living Fit. We wanna give you an explanation of what you should be looking for when you're choosing your loads and how you should be moving through the circuits and what the intent of the circuits are. So when we're working with circuit training, we're gonna be working at a minimum of one minute with about 15 seconds of rest, typically between the exercises. If you look at that, that's a four to one work to rest ratio. So when we're working through those intervals, we wanna make sure we pick a load that we can move for that exercise for a minute.

But we wanna feel like at the end of that minute, we don't have anything left in reserve. That's going to be crucial to how you perform the exercises and the loads that you choose. That 15 seconds is about enough time for you to basically transition into the next exercise and keep moving. Circuit training is a great tool for improving VO2 max, improving muscular endurance, and keeping variety in your workouts. So when you're choosing your loads for this, make sure you can move for the full minute.

Watch the RPEs associated with the exercises if you're using a Living Fit program, and make sure that whatever the load is for the exercise, that you can use it for the entirety of the minute. However, when you get to the end of that minute, you don't have anything left in the tank. 

0:00 INTRO

0:28 WORKOUT OVERVIEW

1:44 WARM UP

8:08 CIRCUIT

36:48 COOL DOWN

46:12 HOW IT WAS MADE/MAKE YOUR OWN

 

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