Weekly Workout: Sandbag Fun


To help keep things interesting in the gym, try this sandbag workout – it won’t take up too much of your time!

The best thing about this workout is that you only need one piece of equipment which means you can even do it in a small room at home. I promise that you’ll soon be sweating up a storm. 

This workout involves many compound moves, but by keeping it fast-paced we ensure we have some fun and also shake up the metabolism, double time. This kind of training is called odd-object training and is a form of training that dates back thousands of years, before we had symmetrical and balanced barbells and dumbbells.

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The fact that you need to control a sandbag during a workout as its contents shift and centre of mass changes means that this exercise tool increase the metabolic demands of most moves. You also work your core throughout as you are required to perform greater stabilisation to control this piece of equipment. You’re basically working everything at once with this workout.

The Workout:

Perform this routine in a circuit fashion, with 30 seconds on and 10 seconds of rest between each exercise. Rest for one minute between rounds. Aim for 3-4 rounds.

Sandbag squats

Performed like a normal squat with the sandbag resting on your shoulders. If your gym has very big sandbags, rather hold it in front of you so as to not throw off your centre of balance (this will ruin your squat and can cause injuries).
30 seconds on and 10 seconds of rest / Move on to next move


Sandbag burpees

Use the sandbag as a weight overhead during the jump phase of the burpee and as the base of the plank position (pictured).

Perform a lunge with the sandbag as a ‘swing’ weight to work your obliques. You can remain on the spot and execute lunges in place (static lunge or split squat), which is a lot better for your back than swinging the bag around as you lunge forward.
30 seconds on and 10 seconds of rest / Move on to next move


Farmers walk

Grab two sandbags and walk across the gym floor. You can do these on your toes if you want to work your calves as well. This is wonderful exercise to improve core stability.
30 seconds on and 10 seconds of rest / Move on to next move


Squat and throw

Place the bag over one of your shoulders, then throw it down in front of you. Squat down to pick it up and clean it up onto your other shoulder. Keep alternating the movement in this fashion for a set time interval.
30 seconds on and 10 seconds of rest / Move on to next move


Jump and press

Stand holding the sandbag in front of you. Perform jumping jacks while simultaneously pressing the sandbag overhead and then back down, in time with your jumping jacks.
30 seconds on and 1  minute of rest / Repeat circuit


Introducing new fitness blogger Izzy

New guest blogger Isilda da Costa, also known as Izzy, used to do pilates and yoga before she was bitten by the iron bug a few years ago. She is a typical ‘work hard, play hard kind of girl’ and views the barbell squat as the most valuable exercise in the gym because it works the whole body, not just the legs and glutes. Having been forced to make some lifestyle changes when she was in her early teens after being diagnosed with lupus, a chronic autoimmune condition, Izzy studied and completed various fitness, personal training and nutrition courses and even opened her own health shop. Izzy thrives off motivating and inspiring others to reach their personal fitness goals.If you want to be your best healthy, fit and happy self Izzy’s Weekly Workout is the perfect place to start!

Also catch her on:
Instagram: @izzy.fitness.pt
Facebook: Izzy’s health and fitness
Blog: www.izzyfitness.com

Author: Tanja Schmitz

Founder and Editor of Fitness Magazine. You’ll find her behind her computer or on her bike, dreaming up new ways to improve or create content for you.