20 Minutes to Slim and Sculpted

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.

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 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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Sandbell Squat Jump

Step 1

Step 2

1. Standing with feet hip-width apart, cross arms in front of chest and hug SandBell to body. Keeping knees behind toes, sink hips into a squat.
2. Jump up, straightening legs and lifting feet off floor. Land softly in squat position, keeping knees behind toes. Repeat.

• Make it Harder Jump higher, taking care to land softly.

  Make it Easier Omit the jump; simply squat and then stand upright.

This move works:
Glutes, Quadriceps

Photo Credit: Chris Fanning

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SandBell Slam

Step 1

Step 2

1. Standing with feet hip-width apart, grip SandBell with both hands. Extend arms overhead, lifting SandBell high and rolling onto balls of feet.
2. Using core and shoulder strength, powerfully slam SandBell to floor between feet, releasing it when arms are about rib-cage level. Squat down, deeply bending at knees (keep back straight, not hunched), to pick it up. Repeat.

• Make it Harder Exert greater force slamming SandBell (you should hear the "boom").

  Make it Easier Instead of slamming SandBell down, tap it to floor between feet, keeping possession of it throughout move.

This move works:
Core, Glutes, Quadriceps, Shoulders

Photo Credit: Chris Fanning

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SandBell Squat and Toss

Step 1

Step 2

1. Stand with feet hip-width apart, holding SandBell at chest level with palms facing up. Lower hips into a squat, keeping knees behind toes.
2. Return to standing while simultaneously tossing SandBell straight up. Catch it with palms up, and then lower into second squat. Repeat.

• Make it Harder Deepen squat, always keeping knees behind toes.

  Make it Easier Omit toss, pressing SandBell overhead as you stand.

This move works:
Glutes, Quadriceps, Shoulders

Photo Credit: Chris Fanning

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Rainbow SandBell Slam

Step 1

Step 2

1. Stand with feet staggered, right foot a few feet in front of left foot, holding SandBell overhead.
2. Slam SandBell to floor directly in front of right toes, simultaneously lowering into a lunge, keeping right knee behind toes. Keeping back flat, reach down to pick up SandBell with both hands, and then lift it overhead, straightening legs. Pivot on balls of feet to repeat move on opposite side, following a rainbow arc. Continue alternating sides.

• Make it Harder Instead of pivoting to change sides, jump powerfully, turning 180 degrees during the leap so that when you land, you're facing the other direction in a deep lunge.

  Make it Easier Instead of slamming SandBell, retain possession and lower it to knee height as you lunge.

This move works:
Core, Glutes, Quadriceps, Shoulders

Photo Credit: Chris Fanning

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Push-Up to SandBell Side Plank

Step 1

Step 2

Step 3

1. Begin in push-up position, hands directly under shoulders, with left palm in center of SandBell. Perform 1 push-up.
2. Grab center of SandBell and roll hips to right, staggering and flexing feet so bottom side of each foot presses into floor. Extend left arm directly above shoulder, lifting SandBell high. Release SandBell behind back so it drops slightly outside right hand. Return to push-up position, placing right palm on center of SandBell.
3. Perform 1 push-up, and then repeat side plank and drop on left side. Continue alternating sides.

• Make it Harder In side plank, stack feet together.

  Make it Easier Perform a modified push-up on bent knees.

This move works:
Biceps, Chest, Core, Lower Back, Shoulders, Triceps, Upper Back

Photo Credit: Chris Fanning

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SandBell Tuck

Step 1

Step 2

1. Begin in plank position, palms flat and under shoulders, toes positioned on center of SandBell.
2. Pulling belly button to spine, bend knees and draw SandBell toward chest, and then push SandBell away from body, returning to plank. Repeat.

• Make it Harder Instead of tucking knees in, keep legs straight, and lift hips toward ceiling so body forms an inverted V.

  Make it Easier Use a paper plate, and build up to using a SandBell.

  Tip Do this exercise on an uncarpeted surface, such as your kitchen floor, so the SandBell glides easily.

This move works:
Core, Glutes, Shoulders

Photo Credit: Chris Fanning

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SandBell Burpee

Step 1

Step 2

Step 3

1. Perform a SandBell Slam as described in exercise No. 2.
2. Once SandBell is on floor, squat down and place 1 palm on either side of SandBell. Step feet back to plank position.
3. Lower for 1 push-up, and then walk feet back to hands. Squat deeply, keeping back straight, as you pick up SandBell and return to standing. Repeat.

• Make it Easier Drop to knees for modified push-up or omit push-up altogether.

  Make it Harder Jump feet back to plank position instead of stepping back.

This move works:
Chest, Core, Glutes, Lower Back, Shoulders, Upper Back

Photo Credit: Chris Fanning

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