Another blockbuster training tool that doesn’t get nearly enough airtime, THE SANDBAG! We take pride in promoting unconventional tools that get you great results. Get yourself a readymade sandbag with handles or improvise one with a sack filled with rice bags or sand and you are good to go, with anything between 10 and 20 kg. The dynamic nature of sand shifting inside, and the uneven nature of the bag gives a unique stimulus, serious work for your grip and core and is fun to do! Beginners and advanced lifters alike can use this workout to challenge themselves.

Benefits: 

1. You can really push yourself without spending a lot of money on expensive equipment.
2. Ability to train even on surfaces like tile, and perform a serious workout at home, which is not usually possible when using equipment like Barbells.
3. Reap the benefit of unique exercises such as Over the Shoulder Throws, which are not possible with conventional Dumbbells and Barbells.
4. Check out Dumbbell Complexes and Kettlebell Complexes to see the full list of benefits of Complexes.

Progression/Notes: 

1. The ideal method of progression is to add weight to the Complex. But in Sandbag training, it is can be difficult. If you have progressively heavier Sandbags, then after following the reps scheme shown in the Workout below for 4 weeks with a particular Sandbag, switch to a heavier Sandbag and start again at week 1.
2. If a heavier Sandbag is not available use the rep scheme shown in week 4 and go for timed rounds. Give yourself approx 20 mins and try to do as many rounds as possible within that time. Each week try to reduce the rest in between round and try to perform more rounds within 20 mins.
3. This Complex maybe performed as a standalone workout twice per week, performed as  finisher to a Strength or Bodybuilding workout, or even used as a warm-up.

Other Workouts
If you own a pair of Kettlebells, you should also check out our 3 movement complex which combines just three exercises to form an incredible fat loss workout.

*Click on individual exercises below to watch how they are performed.



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