Get ready for a fast shape up - post summer fitness plan

Posted under female workout

Your wonderful companion to help you achieve a firmer body is all in one bag! We’re talking about a sand bag! Did you know that most gyms are using 10 pound bags of sand as tools for toning? You can try this work out at home.

The plan
Alternate between cardio (odd-numbered slides) and strength (even-numbered slides) moves. Do each of the 30-second calorie sizzlers, followed by one set of 12 reps of each sculptor up to four times a week on nonconsecutive days. You’ll need one sandbag (about $12. You can also make your own, cut and fill a sturdy pillowcase with uncooked rice and stitch seams closed.

Technique tip.
Strong hands will make these exercises feel easier. Improve your grip by squeezing a rubber ball with each hand 10 times a day.

Pop over
Stand with feet together, knees soft, hands on hips, sandbag placed about 3 inches outside of left foot (as shown). 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.
• Works abs, butt, legs

Lunge and lift
Stand with feet hip-width apart, holding sandbag in middle with both hands in front of you. Lunge forward with right leg. Shift sandbag to right hand, then pass it under right leg to left hand (as shown). Push off right foot to stand up, balancing on left foot, right leg lifted in the air and bent 90 degrees for one rep. Do 12 reps. Switch legs; repeat.

• • Works arms, abs, butt, legs

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.

• Works arms, abs, butt, legs

Squat press

Stand with feet wider than hip-width apart. Rest sandbag on right shoulder, holding it in center with both hands; squat (as shown). Lift sandbag straight overhead as you stand. Squat again, lowering sandbag to rest on left shoulder for one rep. Do 12 reps.

• Works shoulders, arms, butt, legs

Burpee toss

Start in push-up position with hands resting on either end of sandbag (as shown). 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.

• Works shoulders, arms, abs, butt, legs

Super sculptor push-up rotation

Kneel in push-up position, sandbag under right hand. Do one push-up. 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.

• Works shoulders, arms, abs, obliques

Sandbag shuffle

Place sandbag on floor in front of you. Squat, leaning forward with back flat and chest parallel to floor, gripping each end of sandbag (as shown). 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.

• Works shoulders, arms, absWorks shoulders, arms, butt, legs

Over-under row

Stand with feet hip-width apart, knees soft, then bend forward slightly. 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.

• Works shoulders, arms, back, abs

Fast feet

Stand with feet hip-width apart. Bend knees, then bend forward slightly, holding sandbag toward top with both hands at chest level, elbows lifted out to sides. Rise onto balls of feet (as shown). Quickly run in place on tiptoe for 30 seconds.

• Works arms, butt, legs

Love handler

Lie on right side, propped up on right elbow, legs stacked. 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.

• Works abs, obliques

Speed skater

Stand with feet together, sandbag next to left foot. Squat low, keeping back straight. Hop left over sandbag, landing with left knee slightly bent and crossing bent right leg behind left while swinging arms to left (as shown). Hop right, switching arms. Continue from side to side for 30 seconds.

• Works abs, butt, legs

Folding chair

Lie faceup, hands clasped behind head, elbows out; bend legs slightly, keeping feet flat on floor, and place sandbag between knees. Contract abs and lift head and upper body off floor, bringing knees in toward chest, squeezing sandbag tightly (as shown). Lower to start for one rep. Do 12 reps.

• Works abs, legs

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