The sandbag is an incredibly functional piece of equipment. I’m talking total-body toning + explosive cardio + strength building + speed increasing type stuff. My first go-round with the sandbag was an eye-opener, and I became obsessed with creating new moves and different workouts! For my clients who are used to dumbbells and medicine balls, it became a new favorite for them as well! Sometimes, all it takes is doing the same movement with a different piece of equipment to make a workout seem more new and exciting. Which all workouts should be!
For this workout, I wanted to hit every body part (no muscle group left behind!) while still building strength. So we’re combining explosive movements with some slower ones, to really hone in on specific muscles, while still getting that heart rate nice and high. Be prepared – this will challenge you! But with your own sandbag, you can adjust the weight to suit your fitness level.
Clean + Alternating Lunge
Begin in a squat position with the sandbag on the floor. Explode up and throw your hips forward to bring the sandbag up, catching it in a front rack position. At the same time, step one foot forward into a lunge. Return to the starting position then repeat on the other side. Do 12 total reps!
Thruster Negatives
With the sandbag in a front rack position, squat allllll the way down at a 4 second tempo. Count to 4 on the way down, then when you reach the bottom, explode up, thrusting the sandbag all the way overhead. Return the sandbag to that front rack position, then slowly lower down into that squat. Do 12 reps!
Sandbag Leg Raises
Lying on your back, place the sandbag across your shins by your ankles. Keep your legs fairly straight, with a slight bend in the knee to make sure the sandbag stays in place. Raise your legs up to about a 75 degree angle, then lower down, tapping your heels on the ground. Do 20 reps!
Weighted Sandbag Run
Last but not least, hoist that sandbag up over your shoulder and take off! Run 400 meters as quickly as you can. Don’t drop the sandbag!
That’s your workout! Repeat the entire thing 3-5 times. Make sure you properly warm up and cool down after this workout!
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