Sandbag Total Body Blast


This week we have a sandbag total body blast for our workout of the week. The idea here is that you can hit all of your major muscle groups in one quick functional workout. Rotating back to the sandbags from the kettlebells keeps the variety in your workout and exposes you to different tools to stay in shape.

The Workout

Perform 4 rounds, 10 reps per exercise

Lunge w/Rotation

Shoulder to Shoulder Overhead Press

Front Squats

Bent Over Rows

Single Leg Deadlift

Plank w/SB Pull Through

30 Seconds Rest

Finisher: 200 Jump rope skips

How to Perform this Sandbag Total Body Blast

For anyone that has been training with us for any period of time, all these moves should be familiar to you. If you have any questions, watch the video below or ask a coach.

It is always recommended to warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, or 5 to 10 minutes of light cardio.

This workout is really about staying functional while building strength and hitting the majority of your muscle groups in one workout. Choose a sandbag or multiple sandbags so that you will be able to complete the repetitions without sacrificing form. There is not time element for this workout, so take your time and concentrate on form and feeling the contractions of the muscles as you go through each exercise.

Lunge with Rotation:

This can be either a forward or reverse lunge, whichever feels better for you. Start holding the sandbag in front of you. Perform your lunge while rotating the sandbag to the side of the forward leg. This exercise works your quads, hamstrings, glutes and core.

Shoulder to Shoulder Overhead Press:

Start with the sandbag on one shoulder. Press it straight up and bring it back down on the opposite shoulder. Keep you core tight and try not to lean from side to side as you perform the movement. This exercise works your upper chest, shoulders, triceps and core.

Front Squats:

Start with the sandbag in a front rack position. Keeping the sandbag high in front of you squat down to parallel or below and return. This exercise works your quads, hamstrings, glutes, shoulders, back and core.

Bent Over Rows:

Start with the sandbag in the hang position in front of you, then hinge forward at the hips, keeping your back flat. Front the hang position, contract your back and arms and bring the sandbag up toward your belly button. Imagine trying to get your shoulder blades to touch. This exercise works your back, rear shoulders, biceps and core.

Single Leg Deadlift:

Start with the sandbag in the hang position in front of you. Hinge forward at your hip, keeping one foot planted and the other foot will rise behind you as you hinge forward. This exercise works your hamstrings, glutes, and core.

Plank w/Sandbag Pull Through

Place the sandbag on the ground to one side as you assume the high plank position. Reach through with the hand opposite the sandbag, grab it and pull it through to the other side. Repeat with the other side. Concentrate on not rotating your body as you pull the sandbag through, you can move your feet closer or farther apart for better balance. This exercise works your core and shoulders.

Rest for 30 seconds then repeat for a total of 4 rounds.

For your finisher, grab a jump rope and perform 200 skips. You can do the fake jump ropes, or if you are really good you can do double unders.


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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