Tackle This Strongman Sandbag Challenge to Burn Fat and Rock Your Core

Andrew Tracey, David Morton
·2-min read
Photo credit: Srdjanns74 - Getty Images
Photo credit: Srdjanns74 - Getty Images

From Men's Health

In this sandbag workout, you'll be utilising a ruthless trio of moves as part of ‘contrast training’, a method that sees you switching between heavy, controlled efforts and dynamic bodyweight bouts to build a strong, explosive base that's built for show and go.

You’re going to be working in the ‘EMOM’ (every minute, on the minute) format. Start a running clock and, at the beginning of each new minute, perform the prescribed reps. Alternate between movements 1-4 each new minute, for a total of 20 minutes. Just make sure you don’t need anything from upstairs after this one...

1) Sandbag Squat x 10

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.

2) Split Squat Jump x 20

Step one foot backward and sink into a deep lunge, with your rear knee lightly touching the floor (A). Explode upward, switching legs mid-air (B) to land in a lunge position with the opposite leg forward. Repeat the movement, alternating legs each rep.

3) Sandbag Deadlift x 10

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.

4) Split Squat Jump x 20

Step one foot backward and sink into a deep lunge, with your rear knee lightly touching the floor (A). Explode upward, switching legs mid-air (B) to land in a lunge position with the opposite leg forward. Repeat the movement, alternating legs each rep.

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