Sandbag and Med Ball Workout of the Week

Sandbag Med Ball WoW

Our workout of the week is a sandbag and med ball routine. You will be working your core, quads, and explosiveness through your hips.

This workout should be performed with a weight that is challenging and you have both strength and cardio movements involved. The warm-up should focus on getting your body temperature and heart rate up and getting blood flowing through your muscles. The main portion of the workout just concentrate on moving continually with good form. Finally, the finisher, throw a sand bag over your shoulders and hang on and keep moving.


The Workout

Warm-up: 10 minutes at a moderate pace on the cardio equipment of your choice


Perform as many rounds as possible in 12 Minutes of the following movements:

10 Sandbag Squats (each shoulder)

10 Med Ball Cleans over the shoulder (alternating shoulders)

5 Burpees over the Sandbag

Then as a Finisher

¼ Mile Burden Carry (on treadmill or outside).


How to Perform this Sandbag and Med Ball Workout

All the moves for this workout should be familiar to most members of Body Force, but you can watch the demonstration video if you are unsure of any of them.


Select your favorite piece of cardio equipment and go for 10 minutes at a moderate pace. Get the blood flowing and hearth rate up a bit. Prime your muscles for the next portion of the workout.

After the warm-up, catch your breath and grab a drink, set up a timer to countdown 12 minutes.  Select a sandbag and med ball that are going to give you a challenge, but that you will be able to maintain good form. I used a 55-pound sandbag and the 50-pound med ball.

Sandbag and Med Ball Workout

Start the timer. Perform 10 squats with the sand bag on one shoulder, then switch and do 10 more with the sandbag on the other shoulder. The sand bag adds resistance to the squat to build strength, by offsetting the load you are forced to engage your core to maintain balance through the complete range of motion. You don’t want to lean too far into the weight.

Next you will perform med ball cleans over the shoulder. This move is to help build explosive power from the floor. You will perform 10 repetitions alternating which should the med ball goes over each time. With this move you should also start feeling the cardio vascular effect coming into play.

The final movement of this circuit is the burpee over the sandbag.  Perform a burpee (with push-up if you are up to the challenge) and instead of jumping straight up, you jump over the sandbag. Then turn around and repeat for a total of 5 repetitions.

When the timer goes off indicating the end of your 12 minutes, take a minute to catch your breath and grab some water. Because the finisher is up next.


The burden carry for ¼ mile. This can be done on a treadmill or outside.  If doing it on the treadmill, I find it easiest to get the treadmill started then getting on. I do not recommend setting the speed any faster than 3 mph on the treadmill, and the incline can be set to whatever you want. Once the treadmill is going, get your sandbag loaded across your shoulders and CAREFULLY step on to the treadmill. If doing the carry outside, it is about a ¼ mile from the stop sign to the fire hydrant behind the shopping center and back.

Watch the demonstration video below to see these moves.

Remember the importance of proper form and full range of motion on each movement. Don’t be an ego lifter.


Demonstrations Video


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