If you have ever used a sandbag for your workouts before, then you already know that they can add an extra factor of difficulty to almost any routine. So it's no surprise that the combination of sandbag exercises in this video will not disappoint when it comes to getting your heart rate up and burning off some serious calories.
In this sandbag workout video we will hit almost every muscle in the body, and challenge your coordination, core strength, and cardiovascular and muscle endurance. There are 12 individual exercise to go through and they are set up in groups of two exercises at a time. Each group will be performed in an AB, AB alternating format for two sets. Each set will use a timed interval of 45 seconds of activity followed by a 15 second break to get set up for the next position.
In the video, Daniel is using a 25 pound (11.34 kilogram) sandbag though you can use a lighter or heaver sandbag depending on your strength and skill level with each of these exercises. Also remember that you do not have to use a sandbag as most of these movements can easily be modified to use a dumbbell, kettlebell, medicine-ball, or pretty much any other weighted object.
The routine in this video uses the following exercises in the order listed.
Printable Sandbag Workout Program
Group 1
High Pull Catch and Squat
Russian Twist
Group 2
Shoulder to Shoulder Squat
Oblique Crunch (Left and Right)
Group 3
Push Up to Press
Back Bow
(include a water break here if desired)
Group 4
Over Head Hold with Side Lunge
Jackknife Crunch
Group 5
Rotational Lunge
Side Hip Raise (Left and Right)
Group 6
Plank with Sandbag Drag
1/2 Turkish Get up (Left and Right)
Each group has one total body exercise and one core exercise. Though both are shown using the sandbag the first exercise of the group (the total body movement) is the only one that should be done with extra weight. The core exercise can be done without weight though if you want an extra challenge use the weight for this as well but just be sure to not push past your own limits of strength and control as this can increase your chances of injury.
This workout can easily burn a lot of calories but keep in mind the calories shown here are based off of using a 25 pound sandbag for all exercises in the routine. If you use less weight your own calorie burn will be more towards the lower end of our range but on the other hand if you use more, you may be more towards the higher end or above.
More Sandbag Workouts:
Advanced Sandbag Workout - Total Body Sandbag Training Burnout (30 Minutes)
Strength and Interval Cardio Blend to Burn Fat - Total Body Sandbag Workout Video (22 Minutes)
Total Body Sandbag Training for Fat Burning, Strength & Endurance - 26 Minute Sandbag Workout Video