Build Raw Strength and Torch Calories at Home with Just a Sandbag

·2-min read
Photo credit: Srdjanns74 - Getty Images
Photo credit: Srdjanns74 - Getty Images

The brutal simplicity of sandbag training ensures you don’t need any fancy protocols or additional kit to get in a killer workout. Simple moves, executed with savagery; focusing on what really matters – getting stronger, boosting your fitness and looking better naked.

This sandbag interval workout gives you an opportunity to go all in, building muscle in your shoulders, back and legs – as well bulletproofing your core and setting your lungs ablaze.

The Protocol:

Set a a timer for 3 minutes, work your way through the circuit as many times as possible before the bell rings before resting for 1 minute. After a reprieve, repeat again for a total of five rounds or just under twenty metabolism boosting minutes.

Rest as necessary to maintain good form, but remember, the reps are low and ‘rest’ is always just around the corner, so don’t slack.

1. Ground-to-Overhead x 3

With the sandbag on the floor between your feet, hinge down and grab it (A). Hug the bag, then sit down resting it on your thighs, stand up explosively and simultaneously thrust the bag up and onto your shoulder (B). Dip at the knees and use your legs to help you drive the bag overhead, locking your arms out (C). Lower to the ground and repeat.

2. Bag-To-Shoulder x 6

With the sandbag on the floor between your feet, hinge down to grip it in both hands, keeping your back straight (A). Hug the bag, lift it to your chest, then sit down resting it on your thighs. Now Stand up explosively and simultaneously thrust the bag up and onto your shoulder (B) Drop to the floor and repeat, alternating shoulders each rep.

1. Bear Hug Squat x 9

With the bag standing tall, squat down and wrap your arms around it, ‘hug’ the bag as tightly as possible before standing upright (A), the bag should be covering your entire torso.

Squat down until the crease of your hip passes your knee (B) before returning to standing, maintain an upright posture and tight squeeze on the bag throughout.

You Might Also Like

Our goal is to create a safe and engaging place for users to connect over interests and passions. In order to improve our community experience, we are temporarily suspending article commenting