SandBell Circuit Routine

20 Minutes to Slim and Sculpted

Lose weight with this fun and easy fat-melting power plan. The secret to your success: SandBells
By Jenna Bergen prevention

Weights, Reinvented

Scale won't budge? We have a fun, new way to help you torch calories, blast through plateaus, and shed pounds: SandBells. These soft, sand-filled bags can be curled like dumbbells, tossed like medicine balls, swung like kettlebells, and glided like disks. Bust-proof, they can be slammed to the floor, making them a great stress reliever. "SandBells work your grip strength, which is important as you get older," says personal trainer Brook Benten, the creator of this workout and the SandBell Total Body Blast DVD. "My age-40-plus clients like them because they're less intimidating than medicine balls or cast-iron kettlebells." The best part: Our SandBell circuit burns more calories in 20 minutes than the average 60-minute walk. The full-body exercises sculpt your arms, core, glutes, and thighs, while the quick, high-intensity intervals blast fat.

Discover how to sculpt sleek arms, shapely thighs and flat abs 3x faster and Tone Every Inch!

 What you’ll need: A 6-, 8-, or 10-pound SandBell. Our testers used a 10-pound Hyperwear SandBell ($22; hyperwear.com). If necessary, start with a 6-pound SandBell and increase the weight as you become stronger.

How to do it: Warm up with a few minutes of light calisthenics, such as shallow squats, knee lifts, and arm circles. Then do the Slimming SandBell Circuit 3 times (see below). Perform as many quality reps of each move as you can during the set time frame. Move quickly, but not so fast that you compromise form. After completing the full circuit, take a 2-minute break before moving to the next round. To reduce your risk of injury, do the routine without a SandBell until you're comfortable with the moves. Cool down by stretching your main muscle groups, holding each stretch for at least 20 seconds.

Video: Test your fitness with these 6 challenges

Slimming SandBell Circuit

Round 1: 1 min of each exercise + 2-min rest

Round 2: 45 sec of each exercise + 2-min rest

Round 3: 30 sec of each exercise

Total workout time: 20 min

Exercising indoors? Head to your basement or garage, or remove wobbly wall hangings before starting, in case the floor shakes.

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