Sandbag Workouts

Super Effective Training Methods

Sandbag Workouts are one of THE best ways to develop a functional, strong and athletic body for very little monetary outlay.

There are quite literally hundreds of sandbag exercises that can be chosen from and combined into a routine that is both challenging, fun and that little bit different!

As a personal trainer specialising in training clients outdoors, sandbag training plays a fundamental role in the success of many of my clients endeavours.

One of my clients has recently completed an 8 week program in which he added 6lbs of lean muscle tissue while dropping 2% body fat.

His weekly program consisted of three, one hour sessions per week. The first was a sandbag only session, with the other two combining sandbag exercises with kettlebells - a truly AWESOME combination!

I'm sure you will agree, that's quite an impressive gain for a drug free trainer!

Want a Challenging Workout?

The following is one of my most productive and challenging sandbag training sessions.

After a thorough 10 minute warm up complete: -

- Bear Hug Squats 2-4 sets
- Sandbag Shoudering 2-4 sets
- Sandbag Clean to Press 2-4 sets
- Sandbag Bent Rows 2-4 sets
- Sandbag High Pulls 2-4 sets
- Unilateral Push Up on Sandbag 2-4 sets
- Sandbag Turkish Get Up 2-4 sets

10 minute cool down using a variety of static stretches.

Your fitness goals determine the required rep ranges and how the sandbag workout should be performed.

For example, if strength and power is your goal, perform low reps with a heavy sandbag.

If muscle building is your desire, aim to complete moderate reps.

For conditioning, fat burning and cardiovascular fitness, perform high reps and consider performing the workout as a circuit.