Beginner Sandbag Workout

The Sandbag Workout

You are going to do just 5 exercises in this workout, but it will work all major muscle groups. In order of appearance, you will be doing.

  • Bear Hug Squats
    Gripping the bag in a bear hug, you will squat with the bag, slightly separating your knees on the way down. Be sure to keep knees over your toes and tighten your core. This move works your quadriceps and glutes.
  • Bent Row
    Knees bent  and torso at a 45, you will bring the sandbag to your chest. This exercise will work your back and biceps.
  • Stiff Legged Dead Lifts
    Keeping your knees locked, lower the sandbag while moving your hips back. This exercise will work your hamstrings.
  • Upright Row
  • Remaining completely vertical, you will raise the sandbag. As always, keep your core tight. This exercise will work your shoulders and biceps.
  • Lion King
    Grip the sandbag tightly in the center with knees bent. Straighten up while raising the bag to the sky. This is a full body exercise that will also target your triceps.

There you have it, a simple full body sandbag routine for beginners. It will only take about 10 minutes, but you will feel it. Do this routine 2 to 3 times in a week with at least one rest day in between.

By James Carlson

James Carlson is an NASM certified personal trainer and nutrition coach living in Jacksonville, FL.