Wild Workout Wednesday: Dirty 30 Sandbag 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 , Sarah at Creating Better Tomorrow and Michelle at Fruition Fitness (our newest hostess, please say HELLO!)  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!

Today is not just any Wild Workout Wednesday or Hump Day, it’s my 30th Birthday, the BIG 3-0 and the start of a decade as a wiser (not really more mature) adult! 

Hump Day Birthday Meme


To celebrate, I obviously came up with a workout and appropriately named it “Dirty 30”! 😉 

Since I’m nearing the end of my ShiftFit program and 4 weeks into marathon training (man, that happened quick) I will be starting to incorporate the Ultimate Sandbag + DVRT (Dynamic Variable Resistance Training) exercises back into my routine.  

DVRT is a GREAT way to cross train as it not only helps with building strength but also endurance. This particular workout does a both and I promise it will leave you feeling sweaty and satisfied 😉 


Since 3o is just really three perfect 10’s (duh) that is precisely how I set this workout up.  I attempted to video and put together an instructional workout demo but time wasn’t on my side yesterday and the kids weren’t cooperating…so here is the best I could do. 

You might also like:  BOSU Plyo Drills to Improve Running Speed & Form

Dirty Thirty Ultimate Sandbag Workout


Here are video demos of the sandbag exercises: MAX Lunge (formerly known as the Rotational Lunge), Offset Row, Sandbag Clean, Thrusters

I used a power bag for this workout since it is higher in reps but if you’re feelin’ sassy and strong I dare you to try the strength bag 😉

Also, special thanks to Master Trainer, Amanda Thebe (Fit & Chips)- for helping me get this workout juuust right! 

As always, don’t forget to linkup if you have a workout, fitness find or healthy recipe to share.  Just make sure to grab the badge below & link back and we will be sure to spread the inspiration around!

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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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