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HIIT workout: sandbell Tabata

Cross-body slide to staggered push-up (upper body)

Start in a high plank with a sandbell under your right hand. Grip the sandbell and slide it across the floor to your left foot, then back to start. (Your body should be in an inverted V when the sandbell reaches your foot.) From there, perform a staggered push-up. That’s one rep. Continue, alternating sides with each 20-second set.

Long jump slam to reverse inchworm (lower body)

Stand with feet at hip-width and a sandbell on the floor a few feet in front of you. Jump forward, landing with one foot on either side of the sandbell. Squat to pick up the sandbell, then simultaneously stand tall and bring it overhead. At the top of the motion, slam the sandbell onto the floor, bending your knees for momentum. Jump back into high plank with one hand on either side of the sandbell and perform a reverse inchworm, walking your hands towards your feet, then stand tall in your start position. That’s one rep. Continue.

Isometric figure-eight squat (lower body)

Assume a sumo squat with feet wide, toes turned out, quads parallel to the ground, and a sandbell in your right hand. Maintaining your squat, pass the sandbell behind your back and between your legs to the left hand. Repeat with the left hand to return the sandbell to start. That’s one rep. Continue, alternating directions with each 20-second set. 

Russian twist slams (upper body)

Sit with heels resting on the floor and a slight bend in the knees. Lean back to engage the core and hold a sandbell overhead with both hands. This is your start position. Slam the sandbell on the floor to your right next to your glutes, then pick it up and bring it overhead. Repeat on the left side for one rep. Continue, alternating sides.

Toe tap to tuck-jump burpee (upper body)

Stand tall with a sandbell on the floor directly in front of your feet. Hinge at the hips to engage the core, then perform four alternating toe taps on the sandbell. Place one hand on either side of the sandbell, jump your feet back, and immediately perform a push-up, lowering until your chest touches the sandbell. Jump your feet forward and perform a tuck jump, bringing your knees to your chest at the top of the movement before landing softly in your start position. That’s one rep. Continue without pause.

Squat jump with heel click (lower body)

Stand tall with feet wider than shoulders, holding a sandbell with both hands in front of your chest. In one fluid motion, squat to tap the sandbell on the floor, then explode up, bringing the sandbell overhead and clicking your heels together mid-air before landing softly. That’s one rep. Continue without pause. 

Reverse lunge with torso rotation (lower body)

Start in a reverse lunge with left leg forward, right leg back, holding a sandbell with both hands at your left hip and a slight rotation in your torso. In one fluid motion, stand tall, raise your right knee to hip-height in front of your body, and rotate your upper body so you’re facing the right with the sandbell in front of your chest. Reverse the motion to return to start. That’s one rep. Continue, alternating sides with each 20-second set. 

Squat with overhead toss (upper and lower body)

Stand tall with feet at shoulder-width, holding a sandbell with both hands in front of your chest. Squat, then simultaneously return to standing and toss the sandbell directly overhead, catching it at the top of the movement and returning it to your chest. That’s one rep. Continue.

Alternating rainbow hops (upper and lower body)

Start in a narrow half squat with feet together, holding a sandbell with both hands at your right hip. Simultaneously stand tall and bring the sandbell overhead, then take three hops to the left. On the last hop, lower into a narrow half squat and bring the sandbell to your left hip. (The sandbell should move in an arc pattern from one side to the other.) Repeat in the opposite direction. That’s one rep. Continue, alternating directions. 

Lateral lunge slides (lower body) 

Start in a lateral lunge with the left knee bent, right leg extended, hands clasped in front of chest, and a sandbell on the floor inside your right foot. Push the sandbell with your right foot to the inside of your left foot, then land in a lateral lunge to the right. Repeat in the opposite direction. Continue, alternating sides.

Photography by Mohamed Sadek

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