DVRT Ultimate Sandbag Turkey Burner HIIT Workout

Welcome to back to our Wild Workout Wednesday link up! Each week I link up with Angelena Marie from  Angelena Marie: Happy, Healthy & Balanced , Michelle at Fruition Fitness  and Nicole from Fitful Focus to bring you workout ideas, motivation, inspiration and recipes to try.  


Join us for a wild workout each week by reading along or grab the button and link up if you have a fitness or healthy living post to share!

Happy day before Thanksgiving/ Thanksgiving Eve! I don’t know about you but Thanksgiving is probably one of my favorite holidays.  Not only do I enjoy the food (duh), but I also enjoy the time spent with close family and friends and just the whole routine of the day. 

Every year for the last several years I have started the day off with a good sweat session.  You might assume that since I am a runner, I would join in the fun of a local Turkey Trot but that’s not the case at all.  Not because I wouldn’t love to trot along my fellow runners, rather, I happen to host the holiday so it’s just not possible. 

Instead, I opt to get in a sweaty workout at home.  It’s quicker, easier and well…a lot less cold. I typically wake up, prep a few things and then make my way to the “whine cellar” aka my basement gym and sweat it out. 

Sometimes I only have a half hour or so to fit a workout in which honestly, is all the time you really need.  I mean, I’m all for a fun 5k but we all really know that 5k’s don’t just last the half hour that you spend running.  The whole driving, parking, packet pick up thing is a real time sucker. Factor in the hosting thing and there’s just not enough time for that. 

You might also like:  DVRT Ultimate Sandbag Core Workout for Runners

So the best way to get the most bang for your buck out of a workout in 30 minutes or less? A HIIT workout using the Ultimate Sandbag, obviously, and this one only takes 20 minutes total! 

DVRT #UltimateSandbag Turkey Burner HIIT Workout.  Burn the Thanksgiving calories with this functional fitness Dynamic Variable Resistance Training Ultimate Sandbag high intensity interval training workout: USB Burpees, Bear Hug Squat Jumps, MAX Lunge to Clean.


This workout has “just” three exercises (burpees, jump squats & lunges) which, if you were using just your bodyweight alone, would be pretty intense.  It is for that reason that I recommend using the Ultimate Sandbag Power Bag and keep the work time vs. rest time on a more reasonable side.  I’d also recommend a 1-2 minute rest time between rounds. 

Of course, if you need to modify the workout- just increase the rest to work ratio.  So instead of 40 seconds of work and 20 seconds of rest you could modify it to 30 second of work and 30 seconds of rest.  The same could be said if you wanted to up the intensity a bit and increase the work time to 45 or 60 seconds and the rest time to 15 or 10 BUT since this workout is a turkey burner aka butt kicker, I doubt you’ll want to. 😉 

The video below demonstrates how to perform each of these more traditional bodyweight exercises with the Ultimate Sandbag.  

The bonus of using the sandbag over just bodyweight is that it combines both conditioning and strength training especially so with the MAX Lunge to Clean.  It helps you to really build power from angles that we aren’t practicing in traditional workouts.  Pretty cool, right? That’s precisely why I love incorporating DVRT into my training so much…. and I don’t have to spend hours working out to get results.  

You might also like:  Conquer Cancer with the Boston Marathon Jimmy Fund Walk

So, whether you choose to join me tomorrow morning before the festivities and feasting or if you decide a post turkey day workout would be better suited instead, I promise you that you’ll burn some turkey calories for sure! 

Remember to grab the button, link back and linkup if you have a workout to share! :)

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About me

Annmarie is a self proclaimed foodie, avid long distance runner and functional fitness coach. A DVRT Master Trainer, HKC Instructor and food allergy sufferer, she writes about strength training for runners as well as shares allergy friendly recipes for busy athletes.   She is also the owner of Strength In Motion Studio, mother of two sassy sisters and wife to a chronically busy chiropractor.   Subscribe by email for updates to get the latest workouts, advice and recipes straight to your inbox!


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Reply November 25, 2015

I host too, and in the past I have run a Turkey Trot in the morning--crazy! I'm loving your sandbag more and more, and found myself wishing I had one the other day to add to my body weight stuff. Nice video :)
Michelle recently posted...10 Tips for a Healthy Thanksgiving Celebration + 3 HUGE Don’ts!My Profile

    Reply November 25, 2015

    Thank you! :P You should totally get one- I think you'd love it and could really incorporate it into your training during the running "off season".

Reply November 25, 2015

Such a great idea to have a great workout on Thanksgiving morning. I do it every year, too. It makes the food taste even better! After watching the video, I really want a sandbag! Have a Wonderful Thanksgiving!
Ilka recently posted...Training Log for the Disney Marathon 2016, Nov 22My Profile

    Reply November 25, 2015

    It really does make the food taste better! ;) You should definitely check out the sandbags and if you want one, let me know! I can help with any questions!

Nicole @ Fitful Focus
Reply November 25, 2015

I'm planning on a run around the neighborhood with my mom. This workout looks TOUGH! Have a great Turkey Day, my friend!
Nicole @ Fitful Focus recently posted...Philadelphia Marathon Race Recap, Part 2My Profile

    Reply November 25, 2015

    Yay, a run with your mom sounds like a blast! Hope you have a wonderful Thanksgiving! <3

Autumn @AutumnPTW
Reply November 25, 2015

Are there turkeys in that sandbag?! JK LOL Love the workout, Im pinning!
Autumn @AutumnPTW recently posted...Soothe Holiday Tension With 10 Familiar IngredientsMy Profile

    Reply November 25, 2015

    Yay! Thank you! :)

Crystal Renaud
Reply November 25, 2015

Happy Turkey Day friend!! Eat, drink & Sweat! :) I will go for a long solo run tomorrow. I typically like that time alone on before the Holiday. But I may just have to do this workout this afternoon or Friday after all the food! Hugs!! xo
Crystal Renaud recently posted...Taking The Focus Off Of RunningMy Profile

    Reply November 25, 2015

    A long solo run sounds AMAZING! Hope you have the best time!!! If you try the workout, let me know! Happy Thanksgiving <3

Reply November 25, 2015

I hope Santa brings me that DRVT sandbag!! That looks like an awesome workout. Also love the graphic you made for it, haha!
Bri recently posted...Improve your health, fitness level and nutrition knowledge in Koru Personal Training’s January 2016 challenge group!My Profile

    Reply November 25, 2015

    I hope santa brings you a sandbag too!! And thank you, I literally spent WAY too long playing with turkey and fire graphics, hahahaha!

Julie @ Running in a Skirt
Reply November 25, 2015

I'm going to need this Thanksgiving :-))) I host too so it's a quick workout for me! Have a wunderful holiday!!
Julie @ Running in a Skirt recently posted...Sauteed Kale and Butternut SquashMy Profile

    Reply November 25, 2015

    Happy hosting, hope you have a great Thanksgiving too!

Deborah @ Confessions of a Mother Runner
Reply November 25, 2015

Cute workout! We are hosting too and I am off to a turkey trot to get a good start to the day. have a wonderful day
Deborah @ Confessions of a Mother Runner recently posted...Happy Thanksgiving!My Profile

    Reply November 25, 2015

    Thank you! Hope you have a great Thanksgiving!

Reply November 25, 2015

I've honestly never used a sandbag before but this workout makes me want one! Looks awesome and I LOVE that graphic! Pinned it!

    Reply November 25, 2015

    Oh my gosh, you'd love it!!! And thank you- the graphic design got a little out of hand but I had fun making it hahaha! Happy Thanksgiving!

Dannii @ Hungry Healthy Happy
Reply November 25, 2015

We don't celebrate Thanksgiving over here, but I will doing a similar workout on Christmas morning.

    Reply November 25, 2015

    It is perfect for any busy holiday morning! :)

Janelle @ Run With No Regrets
Reply November 25, 2015

Happy Thanksgiving! A good sweat before the madness of the day sounds like a great idea! This would kick my butt!

Abby @ BackAtSquareZero
Reply November 27, 2015

I usually Turkey Trot in the morning and then head to my mom's around 2pm. We split up responsibilities and all cook together. Dad does the turkey. Mom does some green veggies and stuffing. I do mac and cheese and homemade cranberry sauce. It is usually just 3-5 of us so not too huge.
Abby @ BackAtSquareZero recently posted...The Professional Development Series – eBooks to BuyMy Profile

Jess @hellotofit
Reply November 27, 2015

I did a short at-home workout for Thanksgiving, too - light jog around the blocks and then some bodyweight exercises. Definitely felt better after getting up and moving for a bit!

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