Step away from the weight room (at least for a bit). There are many benefits to taking care of every now and then, and sandbags are an easy way to do just that.
"I love sandbags because they imitate real situations where you have to pick them up and carry uncomfortable objects, and they are a dynamic load that shifts constantly, so you never confine yourself to the same pattern of movement as in the gym "Says Andrew Tracey, outdoor training expert and founder of youarenotyourgymmbership.com. "At the same time, they are static and dynamic in exercising your abs, forcing you to turn on your stabilizing muscles to carry the load."
Plus, they're pretty easy to do. Put one together and try out these routines or Tracey's EMOM full-body workout.
How to build your own sandbag
- Up to 25 kg sand or pea gravel for playgrounds
- 3 x high performance garden bag
- 1 x roll of adhesive tape
Fill a garbage bag with sand or pea gravel that licks less. Wrap the upper part of the bag firmly in place and seal it with the adhesive tape. Then bag it twice more. Leave some space for the content to move. Put it in your travel bag and close it with a zipper.
Sandbag Workout Challenges
1 Sandbag Sprint
OK, it's more of a walk than a sprint, but the challenge is simple: grab a sandbag and carry it for 400m. "A beginner should use a sandbag that accounts for 25% of their body weight, and an intermediate can use 50%, but if you master it, you can use 80-100%," says Tracey. Take the bag and get moving. Then do five sand squats every minute. "This is a perfect end-of-leg finisher or great one-on-one training if you only have ten minutes to complete a hard session."
2 Sandbag Strength
Use a sandbag that measures the percentage of your sandbag Body weight weighs appropriate for your level of performance, as suggested above. "This is also easy – 30 floor to overhead pressing with the sandbag as fast as possible," says Tracey. "Do it once, and you've set a time target that you'll need to beat next time, you should do all 30 reps in less than eight minutes."
3 Sandbag Pyramid
Choose the correct weight of the sandbag again and start the clock. "This is a 20-15-10-5 turn where you throw 20 sandbags over your shoulder and then 20 burpees over the sandbag," says Tracey, "then do 15, then ten, and Stop each five and then stop the clock This is a really fast exercise that should take six or seven minutes and record your time to measure future progress. "
Full Body EMOM Sandbag Training
This is a punitive 30-minute EMOM workout that uses only a sandbag and bank EMOM stands for "every minute of the minute", meaning you raise every 60 seconds and this method ensures that you do not cheat yourself by You rest too long between sets and keep your heart rate at a high level, so your fat melts and your recovery improves.
Set a timer for 30 minutes. Do fifteen squats with the sandbag in the first minute, and alternate the rest of the minute. At the beginning of the second minute, do ten sack purifications and finish the minute with step-ups. At the beginning of the third minute, do ten over-head presses with the bag and end with step-ups. Continue this sequence until the 30 minutes have elapsed. If you're having trouble, drop the bag for the step-ups.
Hold the bag to the chest or over one shoulder. Squat down, hold your chest upright, knees far apart and your heels down, then back through your heels.
Crouch down to lift the bag, keeping your chest and arms straight. Drive through your heels to stand and use the force generated to lift the bag to one shoulder. Invert the movement to the beginning and repeat the process by lifting the bag to your other shoulder.
3 Press the head
Hold the bag at chest level and hold your elbows against your body. Push it over your head until your arms are straight. If you need extra swing, let yourself fall into a quarter squat and push the bag upside down.
Hold the bag by the chest or over one shoulder and step onto a park bench with the entire sole of the foot on the bench and up to the stand. Step down with your main foot and change your feet with each repetition.