The Power Of Two Workout

Feb 20, 2016 by

Sandbag Workout


Hello my Lovies,

I happy to present you with a new workout routine! This routine is called The Power of Two because it only has 2 exercise, but don’t even for a second think it’s going to be easy, don’t I just have a gift for making my workouts look easy LOL, you know it! This is a Strength Training / Cardio Routine, and the fun and unusual part about it is it’s structure.

For Newbies


If you are new to Loving Fit I recommend to check out ” Creating Your Workout Plan ” post. There you will be able to see how I put together my routines, and you can find something for your own fitness level. My philosophy is: Form is always more important than speed, so WATCH YOUR FORM!
Another thing that I really recommend all of my beginners to check out, is my post review called on What Is The Beta Switch. I think this plan is quite amazingly put together for someone who is just starting out and need a lot of guidance. I’m not a beginner and I found so much useful info learning from Beta Switch Program.


For Complete Beginners I really suggest to check out my review-post about The Beta Switch. This is an amazing program for complete beginners with tips and guidance not only about working out, but also nutrition and keeping your mind on track.


Workout Explanation


All I was using in this routine was my 40lbs sandbag and my timer.

Set your timer as a stopwatch. There will be 21 rounds of 2 exercises
1) Dynamic Jump Squat with Sandbag,
2) Running Explosive Spiderman Push-ups )
In the first 11 rounds, you will be adding 2 extra reps of the first exercise, each round, going up the pyramid. The second exercise will be the same amount of reps each time ( 6 reps ).
The first round you will start with 5 reps, then add 2 extra reps each round.
This is how many reps you will do of each round:

1) 5
2) 7
3) 9
4) 11
5) 13
6) 15
7) 17
8) 19
9) 21
10) 23
11) 25

Now, on the way back up, you will only reduce the reps of first exercise by 1, each round, and the last round you will triple the amount of reps of the first exercise.
On the second exercise though, you will add 2 reps extra. So, instead of 6 Running Spiderman Push-ups, you will do 8 reps / round.

12) 24
13) 23
14) 22
15) 21
16) 20
17) 19
18) 18
19) 17
20) 16
21) 45


And now Enjoy the workout!





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  • Michelle_G

    Look super fun. Can’t wait to try this! Thank you so much. Very happy you see you posting workouts more often!?

  • TessuCroft

    Looks fun and also, looks very hard (for me). =D I have no idea how to do the running spiderman push up. Just tried, and no, nothing, I don´t know what to do with my body. =D I have always disliked spiderman pushups the most; I don´t know why those seem to confuse my coordination so much. Also, I always do push ups “touching a chest to the floor” style, and spidermans make that very hard for me. =D If I don´t go all the way down it feels like I am cheating. =D But I think I could modify (with this w/o) and do some other variation of push ups.

    Have a nice Sunday you all! =D

    • TessuCroft

      Today I did a version of this workout. I did bag swings instead of dynamic squats (used challenging weight for me) and I also switched the running spiderman push ups to this combo: explosive push up to 2 reptile to 3 crab touches and repeated this whole thing three times. I kept the same reps as above with the swings, but I did the push up combo three times during both parts of the workout. It took 41 minutes, it was hard for me. Surprisingly I was struggling more with the cardio than other. Thank you, Tatianna, for the inspiration! <3

  • hydr0o

    Very sweaty workout! I managed to complete the first part in 17 min, took 3 min break and did the second part in 20 min. I was scared to start this workout, was planning to do it in the morning, but postponed it until 8 pm. The jumps definitely spiked my heart rate, sometimes I needed to take a minute break between rounds to recover. Was using 30 pounds dumbell, but last 45 jumps I did with 14 pounds one. Second part push ups I had to modify from pylo to regular spiderman push ups. It’s done now and I feel great! Thank you for another wonderful movement feast!

  • Olga Tihencaia

    ??? ?? ?????? ?? ?????? ??????????, ?? ?????? ?? ?????? ?? ?????? ??????????)))
    ?? ???????? ????? ??????????????!!!!

  • Michelle_G

    I finally worked up the courage to do this one, did better than I thought I would.
    Round 1: 16:59
    Round 2: 25:58
    With a 30 lb sandbag
    I loved this one, hardest workout I have done in a while. For me it was a lot of upper body, holding the sandbag – my biceps are toast!!
    Thank you so much for sharing your wonderful creative workouts with us. When you post a new one it makes my day

  • Annebel Wind

    Nice workout. I didn’t finish it unfortunately. I pulled a muscle in my upper back during the workout. Not really bad, but I feel it when I move, so decided to call it a day. I also did squat side leg lifts instead of the dynamic jump squat, this because i don’t have a sandbag. So I have to use to big discs of 10 kg each, or dumbbells. I allways have to be a bit creative, haha. I finished the first part and 1 round of the second and than the muscle. But I will be fine in a day or 2. I really enjoyed the running explosive spiderman. Feels really nice. <3

  • Michelle_G

    I redid this one yesterday – OMG thought i was going to die!!! Incredible hard. Used a 35 lb sandbag this time – made it way harder. time of whole routine was about 45 mins.

    thanks again for this brutal work out!

  • oberlee

    I did this tonight, but I had to tweak it because of apartment living and an injured knee. 🙂 So instead of the squats, for the first 11 rounds I did kettlebell swings with 2x20lb kettlebells. It was making my knee pop, though, so for the second 11 rounds I did sumo squat and knee up holding one of the 20lb kettlebells. Instead of dynamic reptiles, I just did regular reptile push ups and did 10 reps, all 21 rounds. 15:14 first part, 22:19 second part. 🙂

  • Olga Tihencaia

    1 ????? 19:38
    2 ????? 24:00 (?????????? ??? ?????)

    ????? ????????? ??? ??????? ?? ????))
    ??????? !!!!!!!

  • oberlee

    I did this again! I could do it for real this time because I have a gym, and that gym has core bags, which are similar to sandbags. I used a 33-lb one.

    I found this really hard. Lots of cardio. I’m a bit low on energy–I think it’s just hormones–so I had to stop before the 45-rep round. I’ll do the whole thing again when i want to push myself.

    Round 1: 14:35
    Round 2 (no 45-rep round): 18:35