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The Outdoor Sandbag Workout

There’s no reason to go to the gym for this workout. Just get the SKLZ adjustable sandbag (click HERE to read more and to buy), and get ready for a heart-pounding circuit training session unlike any other. While we do recommend the SKLZ sandbag for this workout, it can be done by putting sand into a few heavy-duty garbage bags (preferably doubled up) and then placing those bags inside of a duffel bag.

DIRECTIONS: Do the following workout as a circuit, with no rest between exercises and only 90 seconds rest between rounds. Do four rounds total and record your time for future reference.

Sandbag Squat-to-Curl X 10
Sandbag Squat-to-Press X 10
Sandbag Overhead Lunge X 20
Sandbag Swing X 30
Sandbag Row X 15
Sandbag Triceps Extension X 15
Plank X 60 seconds
Sandbag Run X 60 seconds


SANDBAG SQUAT-TO-CURL: Holding the sandbag by both ends at your waist, squat low, getting your thighs parallel to the ground. As you drive through your heals to return to the start, curl the bag up to your shoulders, then return it to your waist.

SANDBAG SQUAT-TO-PRESS: Holding the sandbag at your chest, squat low, getting your thighs parallel to the ground. As you stand up straight, press the bag straight overhead.

SANDBAG OVERHEAD LUNGE: Hold the sandbag overhead with both arms fully extended. Perform walking lunges, dropping your back knee to the floor on each rep.

SANDBAG SWING: Hold one end of the sandbag with both hands. Keeping your back flat, bend at the waist, swinging the bag between your legs like you’re hiking a football. Explosively reverse direction, extending your hips and swinging the bag up to eye level or slightly higher. Allow momentum to bring the bag back down and immediately begin the next rep.

SANDBAG ROW: Hold the sandbag at both ends, and bend at the waist until your upper body is almost parallel to the ground. Extend your arms, then row the bag to your chest, initiating the move by retracting your shoulder blades.

SANDBAG TRICEPS EXTENSION: Hold the sandbag overhead at both ends with your arms fully extended. Bend your arms so that the sandbag lowers behind your head. Contract your triceps to reverse direction and extend your arms again. Squeeze your triceps at the top of the move and then begin the next rep.

PLANK: Lie facedown and prop yourself up on your elbows, keeping your shoulders, hips, and ankles in a straight line. Squeeze your core muscles for the full duration of the time limit. Breathe behind this brace without releasing core tension.

SANDBAG RUN: Clutch the sandbag at your chest and run, taking extra care not to bend forward as you move. If your back gets tight as you do this, lighten the load by removing some of the sand.

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