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Successful HIIT Ultimate Sandbag Workouts

sandbag exercises

I have a true love/hate relationship with HIIT workouts. Be very honest, it is hard to get you to do something that is so challenging! What motivates me is all the benefits that doing HIIT well can offer. From fat loss to muscle building to actually injury resiliency. That is why Ultimate Sandbag workouts like we will discuss are at my focus.

You see, it isn’t difficult to go online and find a BRUTAL HIIT workout, it IS tough to find a HIIT plan that is actually designed to make you successful. Overtraining, injuries, these are just a few of the MANY reasons that people start using HIIT workouts but then dump them soon after. It doesn’t have to be that way though!

What are the keys? These Ultimate Sandbag workouts will get you going in the right direction!

Step 1: Make a plan

I know, not shocking, success at anything requires a bit of a plan. You don’t have to be a slave to it, but planned workouts give you direction and help you avoid many common pitfalls. For example, you can easily overtrain the same exercise or pattern workout after workout. Many people do kettlebell swings one day, then go hard on snatch, then deadlifts. Well, those are ALL the same pattern and going hard and hard on them never gives your posterior chain and low back time to recover.

There are also many ways to program high intensity training and most people get stuck in the same 30:30, 40:20, or just timed intervals overall. There is a benefit both from a physiological and mental stand point to vary your high intensity training methods.

A plan also let’s you know what is working and what’s NOT! So, don’t be afraid of the idea of a training program, it could be your best friend! That’s why simple concepts of our DVRT Ultimate Sandbag workouts can unlock great potential in your training.
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Step 2: Pick the right exercises

How do you know what is the right exercise? First and foremost you have to have confidence that you have great technique with the exercise. If you are trying to go high intensity (whether heavy, power, or long time under tension) if you don’t have GREAT form, bad things can happen. It isn’t important how much you are sweating on the ground, but how well you performed the movements.

You also want to pick from diversity of patterns. In our DVRT Ultimate Sandbag workouts we have longed used the ideas from Dr. Stuart McGill of….

-Push/Pull (this can be horizontal or vertical)






If you did nothing but pick one from each segment you would have a wonderfully well rounded program. If you push horizontally one day (like a push-up variation), push vertically the next time (like a Ultimate Sandbag push press). If you were to kettlebell Goblet Squat one workout, try Ultimate Sandbag Bucket Squats the next time. Changing the type of movement goes a long way in not just preventing boredom but keeping you healthy.

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Success isn’t how much you want to die, but the results you get!


Varying the type of movement for your HIT workout allows you to address other issues like stability, core strength, and mobility. You also find where your weaknesses lie and can not only get leaner, but move better as well.

Step 3: Keep record

One of the best things to do in any workout, but specifically HIT workouts is to keep record. Not just of weight, but in DVRT Ultimate Sandbag Training workouts we look at your reps, rest intervals, and level of an exercise. Very simple and subtle things can make a HUGE difference in the performance of your workout.

If you think about it, going from eight to ten reps is a 20% increase in volume, that’s pretty big! Same thing if we are talking about reducing rest, or hitting another round. You won’t know what is working and what isn’t if you aren’t keeping some type of record. Breaking a pencil isn’t necessary, but if you have a plan, charting your training should be easy!

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