Sweaty SANDBAG MetCon | Brutal + Effective 30 Minute Full Body CARDIO + STRENGTH Fat Loss Workout

You know, I could really get used to this whole, “Everything’s all about what I want to do” Happy BirthMONTH to Me thing!  And maybe my favorite thing about it so far is that all you Killer Bs seem to be enjoying the workouts, too.  🙂

If you’ve been around the Pahla B Fitness channel for any length of time, you probably knew that this month was going to include a MetCon (metabolic conditioning) workout, and you might have even guessed that there would be a sandbag workout, too.

But, my goodness, who would have guessed that the combination of both of these favorites would turn into a total sweat fest!  (Well, I kind of thought it might…)

The great thing about MetCons is that they’re super efficient for both weight loss and body shaping.  With long intervals of high heart rate cardio work, we’re burning lots of calories (which in turn helps your body burn fat) and improving our cardiovascular health.  And then there’s the strength work, which we’re doing for the same number of reps as we’d do in a full body strength workout, building lean muscle tone and boosting our metabolism.  I mean, MetCons are the total package!

Sweaty SANDBAG METCON Workout - Full Body CARDIO + STRENGTH Home Workout Breakdown from Pahla B Fitness


Sweaty SANDBAG MetCon | Brutal + Effective 30 Minute Full Body CARDIO + STRENGTH Fat Loss Workout


SANDBAG (you can totally sub out a Kettlebell or dumbbell, too!)

Warm Up and Cool Down:
Warm up is INCLUDED and cool down is LINKED in the video
Cool Down: https://youtu.be/V2CTHi7R6Pc

Exercise Time:
30 minutes

Why you’re going to ❤ this workout:
Uh. Muh. Guh. MetCons kick your butt.

Where this fits into your routine:
Anywhere. It’s full body strength! It’s high intensity cardio! It’s like having O type blood.

Who can do this workout safely and well:
This workout is not for everybody. The agility cardio intervals are long and include tons of jumping, and the strength work is challenging, even with lighter weights. I’ve called this one intermediate because you definitely want some exercise experience.

Where I was sore the next day:
My shoulders, for sure! And my abs. And maybe a little in my butt.

Calories Burned:
Approximately 250 – 300 calories (this number depends on your weight and intensity)

Cardio timer is set for one minute intervals.

WARM UP (untimed and uncounted)
Arm Circles
Arm Crossers
High Knees
Booty Kickers

MAIN WORKOUT (do the cardio exercises for one minute and the strength exercises for ten reps each; complete the circuit three times):
Toe Tappers (cardio) + Plank Drags (strength)
Rocking Horse Jumpers (cardio) + Burp the Baby (strength)
Ski Jump Overs (cardio) + Slingshots (strength)
Foot Hoppers (cardio) + Russian Twists (strength)

FINISHER (one minute):

Can’t see the video below?  Click here to watch it on YouTube:  https://youtu.be/yUeh8ByMAqM



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