Circuit Training

  • Want a KILLER Cardio + Strength Workout You Can Do At HOME? This Sandbag Session Will Make You SWEAT!

    Try this Killer Sandbag Circuit to Burn Fat and Build Serious Muscle!

    Everyone is worried about gaining weight while at home in this quarantine situation. (P.S. You will likely find some of my recent posts tremendously helpful on these topics. CLICK here to read what I’m doing to lose weight and build muscle while at home during the lockdown.) There are thousands of people who are used to working out only at the gym who are freaking out right now about how to get solid strength training and cardio workouts in while at home under coronavirus stay-in-place orders. Are you wondering how to get your workout groove on while under Coronavirus Quarantine? Do you feel like you can’t get a killer workout in at home like you can at the gym? Or, do you worry that you can only do cardio and not enough strength training?

    I hear you– you might have concerns because — maybe you’ve tried to buy some gym equipment and found yourself hitting the wall because things are on backorder or more expensive than you thought. (Check out my earlier post here on my top 20 home gym equipment recommendations and my top 10 favorite home workouts— with the exception of some of the barbells- most things are still in stock!!)

    As an alternative, or as a COMPLEMENT to the types of workouts and home gym equipment I featured in the above post– you should seriously consider some of this hard core muscle building, fat blasting type of training. By using tools like a SANDBAG (which note- is also incredibly portable and great for travel and vacation) and some battle ropes in addition to a TRX and some kettlebells, you can create HUNDREDS of amazing circuit combos and never be bored, plus get in CRAZY great shape and strong AF!!

    Note: This post was originally published on and created by Marissa DiPietro. I have updated it with some of my own favorites and updated equipment recommendations. You can follow Marissa on instagram by CLICKING HERE.

    The sandbag is an incredibly functional piece of equipment. I’m talking total-body toning + explosive cardio + strength building + speed increasing type stuff. My first go-round with the sandbag was an eye-opener, and I became obsessed with creating new moves and different workouts! For my clients who are used to dumbbells and medicine balls, it became a new favorite for them as well! Sometimes, all it takes is doing the same movement with a different piece of equipment to make a workout seem more new and exciting. Which all workouts should be!

    For this workout, I wanted to hit every body part (no muscle group left behind!) while still building strength. So we’re combining explosive movements with some slower ones, to really hone in on specific muscles, while still getting that heart rate nice and high. Be prepared – this will challenge you! But with your own sandbag, you can adjust the weight to suit your fitness level.

    Get your sandbag here and try this workout for a crazy calorie burn!

    Clean + Alternating Lunge

    This sandbag workout will get your heart rate up, torch calories, and help you develop lean muscle. Try it today!

    Begin in a squat position with the sandbag on the floor. Explode up and throw your hips forward to bring the sandbag up, catching it in a front rack position. At the same time, step one foot forward into a lunge. Return to the starting position then repeat on the other side. Do 12 total reps!

    Thruster Negatives

    This sandbag workout will get your heart rate up, torch calories, and help you develop lean muscle. Try it today!

    With the sandbag in a front rack position, squat allllll the way down at a 4 second tempo. Count to 4 on the way down, then when you reach the bottom, explode up, thrusting the sandbag all the way overhead. Return the sandbag to that front rack position, then slowly lower down into that squat. Do 12 reps!

    Sandbag Leg Raises

    This sandbag workout will get your heart rate up, torch calories, and help you develop lean muscle. Try it today!

    Lying on your back, place the sandbag across your shins by your ankles. Keep your legs fairly straight, with a slight bend in the knee to make sure the sandbag stays in place. Raise your legs up to about a 75 degree angle, then lower down, tapping your heels on the ground. Do 20 reps!

    Weighted Sandbag Run

    This sandbag workout will get your heart rate up, torch calories, and help you develop lean muscle. Try it today!

    Last but not least, hoist that sandbag up over your shoulder and take off! Run 400 meters as quickly as you can. Don’t drop the sandbag!

    That’s your workout! Repeat the entire thing 3-5 times. Make sure you properly warm up and cool down after this workout!

    Below is a video from YouTube showing some other moves. Once you start using it, and you get some good weight in there (just buy sand from Home Depot it’s so cheap!), you’ll be addicted.

    I mentioned above some other equipment like kettlebells and TRX and muscle ropes. I’m using this post to focus on equipment that is awesome to do outdoors for killer circuits. What I strongly recommend you do is WRITE OUT YOUR WORKOUT BEFORE HAND. I’ve learned something the hard way: if you just set out all your equipment without a plan, you’ll spend a lot more time winging it.

    Kelly Olexa Ultimate Sandbag

    Here’s how I design some of my own at-home workout circuits.

    If I am going for a more conditioning/endurance/fat-burning focus, I’ll add in a lot of plyo or cardio in between sets. If I’m focusing on STRENGTH and building muscle I will avoid cardio and incorporate more rest between sets.

    For today let’s focus on more of the former- workouts that will get your heart rate UP and the sweat flowing while working your muscles hard.

    I personally like to have my circuits be UPPER AND LOWER BODY COMBINED. In other words, I don’t typically do a full set of lower body only moves then move on to just a shoulder circuit. Nope. I like to mix it up.

    Start with 3-5 Circuits. If you are like me and tend to overtrain, all the more reason to WRITE OUT YOUR WORKOUT in advance.

    Each circuit I will do x number of upper body moves and x number of lower body moves. I end with cardio/HIIT/Plyo and then core.

    A good idea is to start a notebook with moves you like- because there are virtually thousands of moves you can do….add your favorites by category so you can pick moves easily to put into a circuit.

    Did you try the workout? Did you like it? Don’t worry- we’ll be filming some of these workouts coming up. Be sure you are following me on instagram at my personal account and for The Kelly O Show so you can catch previews and tune in as we launch our IGTV channel too! LOTS OF GREAT STUFF coming up! Be sure to let me know what you want to see and learn more about!



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