Renegade Sandbag Workout

Renegade Sandbag Workout

July 14, 2014
Updated April 12, 2018
Category: Fitness

Workout Summary

The Renegade Sandbag Workout is the perfect time saving, full body, fat blaster workout. Focusing on improving endurance and conditioning, the Renegade Sandbag Workout is a 20 minute circuit with minimal rest. Targeting your aerobic capacity and core endurance, this workout will create the perfect storm to melt fat, build endurance, and increase your O2 max for your next fight or just a casual trip to the beach.

Workout Instructions

Perform one round of each exercise before moving to the next exercise. Rest as little as possible until finished with the entire round. Once one round is complete, rest as needed and repeat for a total of 20 minutes, completing as many rounds as possible.

A1: Sandbag Spin – Max rounds x 30 secs
A2: Sandbag Lunge with Rotation – Max rounds x 30 secs
A3: Sandbag Renegade Press – Max rounds x 30 secs (each side)
A4: Sandbag Low to High Chop – Max rounds x 30 secs (each side)
A5: Sandbag Russian Twist– Max rounds x 30 secs

Other Workout Details

Workout Created by: Raleigh Moore
Workout Demonstrated by: 
Macy Ingram
Equipment Used: 
Onnit Sandbag

Onnit Academy
Onnit Academy is the most comprehensive database of information related to Unconventional Training, a unique new form of fitness methodology that focuses on functional strength, conditioning, and agility using the most efficient means and tools possible. The online database includes articles, videos, tutorials, and workouts featuring alternative implements like kettlebells, sandbags, steel maces, steel clubs, battle ropes, and more.

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