More from Prevention: 7 Scary Exercises for WomenEver since a few Sandbells made their way into our office a few months ago, I’ve been keeping a 10-pounder under my desk. On days I can’t get to the gym, I jot down the following categories on a Post-It: Squats, Torso Twist, Overhead Press, Squat Toss, and Triceps Press. Whenever I get through a set of 10 reps of one move, I make a little hashmark under that category. By the end of the day, I’ve done 3 or 4 sets of each, and have snuck in a mini, totally painless SandBell strength session. (I also make a “water” category, which is a fun way to remind myself to stay hydrated.)Have a little more room than a teeny tiny office? Here are 3 fun SandBell moves to try at home. SandBell SlamTargets shoulders, core, thighs, and buttStanding with feet hip-width apart, grip SandBell with both hands. Extend arms overhead, lifting SandBell high and rolling onto balls of feet. Using core and shoulder strength, powerfully slam SandBell to floor between feet, releasing it when arms are about rib-cage level. Squat down, deeply bending at knees (keep back straight, not hunched), to pick it up. Repeat. Make it easier: Instead of slamming SandBell down, tap it to floor between feet, keeping possession of it throughout move.Boost your burn: Exert greater force slamming SandBell (you should hear the “boom”). More from Prevention: How to Do a SandBell SlamSandBell Squat And TossTargets shoulders, thighs, and butt Stand with feet hip-width apart, holding SandBell at chest level with palms facing up. Lower hips into a squat, keeping knees behind toes. Return to standing while simultaneously tossing SandBell straight up. Catch it with palms up, and then lower into second squat. Repeat. Make it easier: Omit toss, pressing SandBell overhead as you stand.Boost your burn: Deepen squat, always keeping knees behind toes.SandBell TuckTargets Shoulders, core, and buttBegin in plank position, palms flat and under shoulders, toes positioned on center of SandBell. Pulling belly button to spine, bend knees and draw SandBell toward chest, and then push SandBell away from body, returning to plank. Repeat. Make it easier: Use a paper plate, and build up to using a SandBell. Boost your burn: Instead of tucking knees in, keep legs straight, and lift hips toward ceiling so body forms an inverted V. More from Prevention: Lose Up to 13 Pounds in 6 Weeks!
