Grab a SandBell to blast fat and tone up

HANDS up if you want to enjoy your workout and see some serious results?

Thought so. Time to trade in those well-worn dumbbells. Those classic workout weights will always have a place in the gym, and rightly so, but SandBells offer a new way to hone and tone that bod’.

These clever little bags of sand come in a range of weights and challenge your stability muscles and core — no matter what part of your body you’re targeting.

This SandBell circuit will work your muscular endurance and your cardio fitness, too — thanks to its short rest periods. Plus, the free movement of the sand, inside the bag, will force your body to work harder to keep the weight under control, revving up your fat burn and giving your mind a welcome challenge, too. Let’s get started.

HOW TO DO IT

Perform each move for the allotted time for your level.

Beginners and intermediates rest for 15 seconds before moving onto the next move. Advanced exercisers complete a full circuit with no rest. All levels should rest for 30-45 seconds at the end of each circuit. Use a weight that challenges you, but allows you to maintain good form.

LEVELS

Beginner, 2 x 30 seconds each move;

intermediate, 3 x 45 seconds each move;

advanced, 3 x 45 seconds each move.

Bridge

Areas trained: BOTTOM, REAR THIGHS, CORE TECHNIQUE

Technique:

¦ Lie on the floor with your knees bent and your feet on the floor, close to your bottom, resting a SandBell on your hips.

¦ Push your hips up towards the ceiling, then lower back to the start, and repeat.

V-UP

Areas trained: STOMACH

Technique:

¦ Lie on your back with your arms and legs extended. Hold a SandBell overhead in both hands.

¦ In one fluid motion, raise your legs and bring the SandBell up towards your feet.

¦ Lower to the starting position, and repeat.

Skater

Areas trained: BOTTOM, THIGHS, CORE

Technique:

¦ Hold the SandBell in your left hand and jump to the right, reaching your left leg, behind while lowering the SandBell to your right foot.

¦ Repeat, jumping to the left for the next rep, passing the SandBell to your right hand as you do so.

¦ Continue fluidly for the allocated time.

Rainbow slam

Areas trained: BOTTOM, THIGHS, SHOULDERS, SIDES OF STOMACH, LOWER BACK

Technique:

¦ Stand with a SandBell on the floor, on the outside of your left foot.

¦ Squat down to pick it up with both hands.

¦ Extend your body and arms to stand up and take the Sand-Bell overhead, towards the floor on the opposite side of your body, in a ‘rainbow’ motion.

¦ Repeat and continue alternating sides for the allotted time.

SAFETY TIP

Keep a flat back when bending to pick up the SandBell