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SandBell® Lower Body Blast Workout

November 13th, 2012

Hyper Training Lab #44


Set Up: This circuit requires one SandBell that’s about 15% of your body weight. This is one of the best lower body workouts and provides an excellent metabolic conditioning circuit that elevates the heart rate for an extended period of time. You want to use a weight that will challenge your muscles to build strength and muscle mass. In the video, Andria demonstrates the exercises with a 15 lb. SandBell while wearing the 10 lb. Hyper Vest PRO to make the workout more challenging.

Repetitions/Rounds: The SandBell Lower Body Blast workout starts with 10 minutes of SandBell Step Ups onto the SPRI Step360, followed by 50 repetitions of 3 exercises, and finishes with 10 minutes of SandBell Step Ups. The total workout takes 25-30 minutes. Challenge yourself to see how quickly you can complete the entire workout while maintaining correct form and control.

Lower Body Blast Exercises Shown in the Video

SandBell Step Ups

For this exercise we used the SPRI Step360, if you don’t have a SPRI Step360 then you can use a chair, bench or similar step-up device (make sure the device is stable and won’t move underneath you). Hold the SandBell about 6 inches away from your chest with your hands at the 3 o’clock and 9 o’clock positions. Step up onto the Step360 with your right leg and simultaneously raise your left leg up into the air until your knee  touches, or is close to touching, the SandBell. Step down and then repeat by stepping onto the Step360 with your left leg while raising the right knee into the air. You can do the step-ups with or without the SandBell or vest depending on your strength and fitness level. Complete 10 minutes of the SandBell Step Ups.


You don’t need a SandBell for this exercise. Start in standing position, then hop/drop down to the ground in a plank position, do a push up, jump up to your feet and then immediately jump into the air. Do 50 repetitions. This exercise should really get your heart rate up, so if you’re not sweating or getting tired then make sure you’re jumping as high as you can, and doing a full push up with your chest touching the ground.


You don’t need a SandBell for this exercise. Start in standing position with your feet slightly wider than shoulder-width  apart and toes turned slightly outward. Squat down so that your thighs are parallel, or lower than parallel, to the floor. The lower you can safely go, the more you challenge your thighs, glutes and hamstrings. Do 50 repetitions. To make this exercise harder, hold a SandBell with both hands close to your chest, or behind your head so it sits on your upper back between your shoulder blades.

SandBell Half Moon

Hold the SandBell with your hands in the 3 o’clock and 9 o’clock position. Start in standing position with your feet slightly wider than shoulder-width apart and toes turned slightly outward. Drop down to a low squat and reach the SandBell to the outside of your right knee. Stand up and simultaneously arch the SandBell overhead taking it from outside your right knee to outside the left knee and squatting down again once the SandBell reaches the outside of your left knee. Make sure to keep your arms straight and extended throughout the exercise. Do 50 repetitions.

SandBell Step Ups

To finish out the workout, do 10 minutes of SandBell Step Ups on the Step360. This exercise can be done with or without the SandBell.

Targeted Muscle Groups

  • Glutes, quads, and hamstrings
  • Grip, wrist and forearm
  • Abdominals
  • Shoulders

Ideal Exercises For Those Training For

  • Metabolic conditioning
  • Increased power and strength


These exercises and repetitions are recommendations and should not be done if you have pain or an injury in your grip, arm, shoulder, core or back. Hyper Training Lab exercises are designed to get you healthy, toned and fit. We don’t encourage over-training or strenuous exercising that lead to injury.

Hyper Training Lab Video Archive:

See more Hyper Training lab exercise videos.

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