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30 Minutes Full Body Sandbag Workout

Exercise number 7.  Sandbag High Pull

You will perform 12 reps x 4 sets.

How To Do:

  • Grab the handles and begin in a deadlift position.
  • Explode from the hips, bring the sandbag to chest height, with elbows pointing to the sky.

Note: Do not flex the back. The bag should stay close to the body throughout entire movement.



Exercise number 8. Sandbag Bear Hug Squat


How To Do:

  • Turn the sandbag the long way and hug it into your chest, wrapping your arms around the middle of the bag. Your feet should be between hip-width and shoulder-width apart.
  • Keeping the sandbag hugged in tight to your body, squat as low as you can.
  • Bring your body straight back up, pushing through your heels.

You will need to perform 15 reps x 5 sets, then move to the next exercise!

SEE ALSO: Lower Back Pain: 3 exercises to relieve it!


Exercise number 9. Sandbag Swings


How To Do:

  • Stand tall with feet just wider than shoulder width, toes slightly out, arms straight down holding the sandbag by the top handles between your legs.
  • Thrust your hips and arms forward to create your initial swing.
  • Let the sandbag swing back down between your legs.

Perform 15 reps of 4 sets, then move to the next exercise!

Exercise 10. Sandbag Up Downs



How To Do:

  • Put the bag to the right shoulder. Lunge back with the same leg dropping the knee to the floor.
  • Step back with the left leg to kneeling  position.
  • Step up from the floor with the right leg and and then with the the left leg.
  • Repeat the pattern on the opposite side.

You will perform 5 sets of 8 reps each side! There you go! You have now completed a 30 Min Full Body Sandbag Workout. 

Read further if you want to learn how to make your own sandbag, without spending a fortune on it. PLEASE CLICK BELOW ON THE NEXT PAGE TO CONTINUEA READING 30 Min Full Body Sandbag Workout AND SEE HOW TO MAKE YOUR OWN D.I.Y SANDBAG

Written by Valentin Bosioc

Valentin Bosioc - wellness specialist, certified personal trainer, certified fitness instructor, celebrity trainer, Musclemania Champion, Ninja Warrior Semifinalist, world wide motivator!

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