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Commando Steve's tips to get sweaty and strong in 20 minutes

Admin

Administrator. Graeme
Staff member
THIS workout will take you out of your comfort zone and really test your staying power, so get ready to focus on your form and give these moves everything you've got.

> SANDBAG CLEAN
This full-body move is designed for power. It's a technical exercise but it's worth putting in the effort to get it right.

SET-UP
- Stand with your feet under your hips, your weight in your heels and your midline activated.
- Drop your butt back and down into a squat, chest up and hips higher than your knees as you grip the sandbag at shin level.

EXECUTION
- Drive through your heels as you lift the sandbag to mid-thigh level.
- Accelerate your hips to extension and shrug your shoulders to your ears as you lift the sandbag high.
- Quickly drop into a squat, receiving the sandbag in rack position on your left shoulder, elbows high.
- Stand up, taking your hips to extension, then lower the sandbag to the starting position. This is 1 rep. Repeat, receiving on alternating shoulders each time.

> SHUTTLE RUN
This is just you and a set of markers so get moving. Run like you're being chased!

SET-UP
- Set out two markers 20 metres apart.

EXECUTION
- Sprint between the markers.

> INS AND OUTS
This challenging move will get your heart rate soaring and strengthen your core, arms and shoulders.

SET-UP
- Assume a plank position with neutral spine, your arms directly under your shoulders and your core activated.

EXECUTION
- Keeping your weight in your arms, lift your hips and jump your feet in close to your hands, landing in a tuck position on the balls of your feet.
- Jump your feet back out to the starting position. This is 1 rep.

> SANDBAG THURSTER
This explosive move builds speed, power, flexibility and balance.

SET-UP
- Stand with your feet slightly wider than shoulder width, weight in your heels.
- Hold a sandbag at your shoulders, hands just wider than shoulder width.
- Keep your eyes up, your back straight and your core activated throughout.

EXECUTION
- Drop your butt back and down into a squat, knees just below parallel to the floor. Keep the sandbag at chin level.
- Explode through your heels to standing as you press the sandbag overhead.
- Lower the sandbag to the starting position. This is 1 rep.

MAKE IT A WORKOUT

WHAT YOU NEED
- 1 x sandbag
- 2 x markers

WARM UP
Jog for five minutes.

SET UP YOUR CIRCUIT
Complete 4 rounds, doing 1 minute at each station.
- 1 minute x sandbag cleans
- 1 minute x 20-metre shuttle runs
- 1 minute x ins and outs
- 1 minute x sandbag thrusters
- 1-minute rest

BEGINNER
Use a 5-10kg sandbag.
Aim for maximum reps.
You can slow your reps in each round, but don't stop.

INTERMEDIATE
Use a 10-15kg sandbag. Aim for maximum reps, then try to match that in each round.

ADVANCED
Use a 15-20kg sandbag. Aim for maximum reps, then try to improve that in each round.

This workout will take up just 20 minutes of your day, so set aside any doubts and give it your all, then enjoy the satisfaction of knowing that you've tested your limits.

This story originally appeared on bodyandsoul.com.au
 
Sorry "commando" Steve but I rather rub one out in the gym showers, its easier and gets me sweaty and strong in under 20 minutes.
 
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