Short on time but still need a good effective workout? Introducing the 3 Round Sandbag Workout
Reasons to use the Sandbag
Sandbags build strength and stability
The sandbag is a constantly shifting centre of mass requiring support from many stabilising and core muscles to help control the movements. The constant challenge to stability helps build overall strength and core stability. Targeting the muscles in ways that traditional resistance training methods never could.
Furthermore, it is fantastic for improving function in everyday life, particularly we are carrying or lifting awkward objects in life, work or sport.
You can train anywhere with a Sandbag
You can literally train anywhere with a sandbag, be it the gym, at home or outdoors. They are easy to make (See our section on homemade training equipment for making your own sandbag), and can be transported with ease (simply bring an empty duffel bag to your destination and fill it up once you arrive!)
Sandbag training is cheap
Commercial sandbags are relatively cheap. However, you can very easily construct your own and in some ways, the homemade varieties are often better for training. Duffel bags do not cost much and sand is cheap from DIY stores. Additionally, training is easily progressed or regressed by adding or taking out sand as required. See our section on homemade sandbags in makeshift gym equipment.
Sandbag training is incredible for all-around conditioning
Sandbag workouts involving shoulder load carries, sprints, drags and throws are incredible drills regardless of your sporting background. The power and strength required to power sandbag moves will develop your total body strength and endurance.
Sandbag training develops your grip strength
The sandbags instability means you will really have to maintain a firm grip on it whilst undertaking movements. This constant challenge will help to develop an iron grip, one element of functional fitness that is often overlooked in training.
(Perform Mobility drills on shoulders, hips, ankles, wrist and neck muscles prior to warm up)
3 Rounds – 20 Air Squats. 15 Jumping Jacks, 10 Press Ups. 30 Mountain Climbers.
This circuit contains 13 exercises and 3 rounds (4 or 5 if you are advanced) – do as prescribed and flow from one to the next with no rest. Allow between 15/30 seconds rest if required at the end of each round.
(3X rounds. No rest between sets. 15/30 seconds rest between rounds).
Remember to cool down and drink water!
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