Our Sandbag and Bodyweight Challenge is the Perfect Antidote to Lockdown Lethargy

David Morton
·3-min read

From Men's Health

It's fair to admit that motivation is harder than normal to muster at the moment. Even the most positive and energetic of souls among us are likely feeling the drag of Lockdown III: The Long Winter, the latest release in the sprawling franchise none of us needed.

If the ennui of dumbbell thrusters, or endless kettlebell swings has drained your last reserves of willpower, our weekend workout offers a change of pace by the bagful.

"You're going in a ‘chipper’ format, aiming to complete all 50 reps of each movement before moving onto the next," says Men's Health Fitness Editor Andrew Tracey. "Break them down and rest as necessary to maintain good form and balance your pace."

You heard the man. Let's get after it.

1) Sandbag Ground-to-Overhead x 50

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 and rest it on your thighs. Now stand up explosively and simultaneously thrust the bag onto your chest, just in front of your face. (B) Holding the sandbag across your chest, brace your core and dip your legs slightly before exploding upwards. Press the bag overhead until your arms are locked out. Pause briefly at the top before lowering the bag back to your chest under control. (C)

2) Sandbag Squat x 50

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 tightly squeeze on the bag throughout.

3) Bag-To-Shoulder x 50

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.

4) Sandbag deadlift x 50

With the sandbag on the floor between your feet, hinge down to grip it in both hands, keeping your back straight (A). Now stand up explosively, keeping a flat back, finishing standing tall (B). Return to the ground under control and repeat.

5) Burpee x 50

Drop your bag and finish with a bodyweight barrage. Squat down and place both hands on the floor just in front of your feet. Jump your feet back into the top of a press-up and lower your chest to the ground (A). Straighten your arms and hop your feet forwards, before jumping into the air with hands on head (B).


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