Posted on May 18, 2016 by Jenny Cromack
The sand bag is a great piece of kit that can be used for a number of exercises. So grab a sand bag and give this sand bag workout a try. If you have a selection of weights then chose appropriately to get the most out of your workout. Ideally you should be using a weight where you are hitting fatigue around 20 reps.
This sand bag workout is an awesome total body workout – great for improving your cardiovascular fitness levels, strengthening your core and fat burning. A great all-rounder really!
This sand bag workout is also great if you are short on space, as you only need you, a sand bag and space to perform the exercises in.
Ensure that you keep good form when performing the exercises. If this routine becomes too easy increase the weight of the sandbag or do an extra round of exercises.
Remember to start your workout with a thorough warm up to gradually increase your heart rate and breathing rate.
Complete 20 reps of each exercise, as a circuit, for 3-4 rounds
Front Squat
Holding the sandbag at the front of your body at shoulder height (scooped with your arms), squat down. Keep your chest lifted throughout the squat and squat as low as you can.
Sit Up & Press
Start in a ‘sit-up’ position, holding the sand bag on your chest. Perform a sit up and then when you are at the top of the movement press the sandbag above your head. Lower back down to the chest and repeat.
Back Squats
Place the sand bag onto your shoulders and perform a nice deep squat.
Bent Over Row
Holding the sand bag by the top handles with feet shoulder width apart bend over and row your arms up to your chest squeezing your shoulders together as you row up
Stiff Legged Deadlift
With the sand bag in front keep your legs stiff but not locked out and deadlift the bag to your waist then then back down.
Finish your sand bag workout with a good cool down and stretch.