Sandbag Workout

Posted on by ruben

Intense Fat Burning Workout

Sandbag workouts are some of the most intense workouts out there period. You can burn about 1200 calories in one workout depending on how conditioned you are. Due to the shifting sand or water the amount of energy expended, even doing some of the most basic movements, is much higher and recruits more muscle fibers resulting in an increase in metabolic efficiency, this means you burn more calories and you gain some conditioning.

Sandbag Workout- Get Shredded

The full Sandbag Workout routine can be seen bellow.

  • 5 Staggered Cleans both sides
  • 10 Bent Over Rows
  • 10 Single Arm Bent Over Rows Both Arms
  • 5 Rotating Cleans to Zercher Both Sids
  • Zercher Squat
  • Shoulder Squat Both Sides
  • Around The World Both Directions
    • 3-6 rounds- 60-90 seconds rest

This is a heavily metabolic workout. That means that you burn a ton of calories. Your body is constantly engaged doing every single one of these individual exercises. Remember not to take little to no breaks. You want to work out as intense as possible so you can burn the most amount of calories and build lean body mass. High intensity training has been proven time and time again to be one of the best ways to burn fat and gain muscle. Also, by doing full body exercises you burn way more calories than you do in single joint movements. With the sandbag your entire body is engaged in almost every movement, and its not just because of the shifting sand, but due to the longer lever arm between you and the load itself. Notice how the center of the weight is between 6-9 inches away from your hands. That by itself increases the working load significantly. To add to that concept the handles are flexible this also challenges your grip in multiple types of movements. Also in certain lifts certain handles or just gripping the bag without the handles can illicit more neural-muscular activation thus adding to the training stimulus in a positive way.

Over all this workout can be used for many different thing like

  • Weight Loss
  • Fat loss
  • Gains in strength
  • Muscle definition
  • Increased performance
  • Increased balance

856 thoughts on “Sandbag Workout”

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