Don’t let the craziness of the holidays postpone your workout into the New Year.

It’s the holiday season and 2017 is coming to a close, but that doesn’t mean you should put off working out until January 1.

If time is of the essence, try this 15-minute workout for a quick and efficient sweat session. This SandBell AMRAP (as many rounds as possible) workout contains three moves that target different training elements: squat press for strength, skater lunge for endurance and slam for power.


  • Use a medium-weight SandBell (10-20 pounds)
  • Perform 10 reps of each exercise for one round
  • Complete as many rounds as possible (AMRAP) in 15 minutes
  • Rest as needed


  1. SandBell squat press
  • Stand upright, holding the SandBell against your upper chest.
  • Squat down, pushing your hips back and bending your knees.
  • Return back upright and press SandBell overhead, extending your arms fully.
  • Lower SandBell to chest height and repeat.
  1. SandBell skater lunge
  • Hold a SandBell in front of you in one hand and step the same side leg back behind and across your other leg, coming into a curtsy squat position.
  • Push off the front foot and hop laterally, switching legs and passing the SandBell to the other hand.
  • Repeat hopping side to side, switching both legs and the SandBell from hand to hand.
  1. SandBell slam
  • Stand holding the SandBell overhead with arms fully extended.
  • Slam it down to the floor between your feet, dropping into a squat.
  • Pick the SandBell up as you squeeze you glutes to return upright and raise it overhead again.
  • Slam it back down and repeat.

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Photo credit: Matt Hawthorne