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www.hyperwear.com Simple. Powerful. Gear.
SANDBELL® Total Body Blast Sponsored by Hyperwear®, makers of Simple. Powerful. Gear.
Presented by Brook Benten, M.Ed.
SANDBELL®: Choreographed Group Fitness Music: “Choreographed Cardio Kettlebell” by powermusic.com
Essential 8 Body Weight Warm-‐Up 8 Bent Knee Dead Lifts 8 SandBell SWINGS 8 R SWINGS 8 L SWINGS 8 Alternating SWINGS 4 R SandBell Cleans-to-Squat 4 R SandBell Snatch-to-Overhead Squats 8 Alternating SWINGS 4 L SandBell Cleans-to-Squat 4 L SandBell Snatch-to-Overhead Squats 8 Alternating SWINGS 8 R Dead Cleans 8 R High Pulls 8 L Dead Cleans 8 L High Pulls 8 Alternating Snatch to SLAM 8 Halos 8 Alternating Halo to Lateral Lunge + Woodchop 8 Goblet Squats 4 Alternating Lunges Forward 4 Courtesy Lunges 8 Tactical Lunges 8 Courtesy Lunges with Presses REPEAT (8 Tactical/8 Courtesy) 2 Tactical Lunges 2 Courtesy Lunges with Presses REPEAT (2 Tactical/2 Courtesy) 8 SandBell SWINGS 4 SLAMS to Lunge Back (R/L/R/L) 8 SandBell SLAMS + Burpee (“Slurpee”) 8 SandBell Swings REPEAT BOLDED choreography 4 sets of Rainbow SLAMS 8 Triple Rainbow SLAMS with a Staggered Push-‐Up Repeat ITALICIZED choreography 8 SandBell SWINGS
SANDBELL®: Partner Workout Music: Seconds Pro App (Interval Timer) 1-‐minute each exercise 1. SLAM to partner -‐> Burpee 2. High-‐to-‐Low Woodchop 3. (Turn Around) High-‐to-‐Low Woodchop 4. Back-‐to-‐Back Hand Offs 5. Partner TUCKS to Straddle Jump 7. Crunch CHUNK to Partner Toss Eccentric 8. Same thing, switch roles 9. Russian Twist Toss 10. (Turn Around) Russian Twist Toss
www.hyperwear.com Simple. Powerful. Gear.
DOUBLE SANDBELL®: High Intensity Interval Training Music: Seconds Pro App (Interval Timer) 30-‐seconds Traveling Double SandBell® Swings 30-‐seconds Double Snatches 30-‐seconds Front Squats 30-‐seconds Snatch-‐SLAM-‐Burpee 1-‐minute recovery Repeat 4x Total= 12-‐minutes SANDBELL: “Wheel” Workout Music: ClickMix.com 1:2 Ratio Hub-‐to-‐Spokes (30-‐secs/1-‐minute) With a “Wheel” Workout, you return to the HUB before and after each SPOKE HUB: Half Halo-‐to-‐Half SLAM; regression option: R/L Halos Half Halo-‐to-‐Half SLAM Elbow Strike to Side Plank Half Halo-‐to-‐Half SLAM Lateral Bounds (“Skaters”) Half Halo-‐to-‐Half SLAM Jump SLAMS Half Halo-‐to-‐Half SLAM Figure 8 SandBell Twists with Plyo Lunges Half Halo-‐to-‐Half SLAM TUCKS Half Halo-‐to-‐Half SLAM SANDBELL® TURKISH GET UP No Music The Turkish Get Up is over a 200 year old exercise. It can be done with a SandBell, kettlebell, dumbbell, or even a small person! Using a SandBell, we will assume a neutral grip: fist underneath bell. This maintains a straight line through the arm to the knuckles. There should be no flexion in the wrist. 1. Lay in fetal position 2. Roll onto your back 3. Press the SandBell towards the ceiling with both arms 4. Create a fist and balance the SandBell under that fist; release the free arm and free leg to 45-‐degrees 5. Roll over onto your opposite hip and forearm, punching towards the ceiling with your loaded arm (be sure your chest is spread wide open) 6. Rise up to “tall sit” 7. Weave the front leg through to the back, and place the knee about 16-‐inches from your supporting hand 8. Raise your torso 9. Swivel your back shin to line everything up in the sagittal plane 10. Get a grip of the floor with your back foot and GET UP! Reverse steps to return to the ground. Drag the SandBell® to the other side. Repeat.
Contact Us: Hyperwear® www.hyperwear.com Brook Benten. M.Ed., ACSM Certified Exercise Physiologist, StrongFirst Girya II Instructor www.brookbenten.com www.cardiopump.com [email protected] 512.657.1805
