You will need your Interval Timer and your Sandbag. This workout is made up of 3 parts. The first and the last part is the same and you have to set your timer for 16 rounds and two intervals. The first interval is 5 seconds (rest) and the second interval is 10 seconds (your max effort). You will push hard for the high knees and then you will get down onto your exercise mat and rest for 5 seconds before your power up and continue. The second part of this workout is Full Body Exercise with Sandbag and your goal is to complete 30 set as fast as you can. The last time I did this workout I finished the second part in 7 minutes and 54 seconds, so today I will try to be faster. Check out the video tutorial below to see how to do each exercise properly and also the easier variations for beginners.