Keep Fit and Carry On
Keep Fit and Carry On
SEXY LEGS, STRONG CORE, TONED ARMS. MEET THE TRAINING TOOL THAT HELPS YOU SNAG ALL THREE: THE SANDBAG.
A duffel bag filled with beach dust? How challenging can that be? Very,
actually. The sand is constantly shifting, so your muscles (especially your core!) have to work harder to stabilize it. Plus, it also better mimics real-life loads (hello, laundry), so your workout will translate to any effort—in or out of the gym.
You don’t have to stop at sandbags either. Adding weight (like a
dumbbell, canned goods, or other heavy objects) to a backpack and
taking a walk or hike can seriously elevate your fitness. The weighted
pack forces your legs, lungs, and heart to work harder with every
step. Basically, with one tweak, a daily stroll becomes a killer twoin-one cardio-strength workout. Load us up!
actually. The sand is constantly shifting, so your muscles (especially your core!) have to work harder to stabilize it. Plus, it also better mimics real-life loads (hello, laundry), so your workout will translate to any effort—in or out of the gym.
You don’t have to stop at sandbags either. Adding weight (like a
dumbbell, canned goods, or other heavy objects) to a backpack and
taking a walk or hike can seriously elevate your fitness. The weighted
pack forces your legs, lungs, and heart to work harder with every
step. Basically, with one tweak, a daily stroll becomes a killer twoin-one cardio-strength workout. Load us up!
4 Moves to Use
technically, any exercise you’d do with dumbbells or a kettlebell works with a sandbag. Start with a few of our favorite staples.
technically, any exercise you’d do with dumbbells or a kettlebell works with a sandbag. Start with a few of our favorite staples.
Hang Clean
Stand with feet shoulder-width apart, knees bent. Hinge forward at hips to
hold sandbag against shins. Quickly straighten knees and stand up as you
shrug shoulders and sandbag moves past knees, then flick bag upward.
Catch it on upper arms as you lower into a partial squat.
That’s 1 rep. Do 10.
Bent-Over Row
Stand with feet shoulder-width apart, bend forward at waist and hold
sandbag in front of shins. Maintaining a flat back, bend elbows and pull
shoulder blades together to raise sandbag up to rib cage. Lower bag
back down to return to start.
That’s 1 rep. Do 10.Stand with feet shoulder-width apart, bend forward at waist and hold
sandbag in front of shins. Maintaining a flat back, bend elbows and pull
shoulder blades together to raise sandbag up to rib cage. Lower bag
back down to return to start.
Rotational Reverse Lunge
Stand with feet hip-width apart, holding sandbag in front of body.
Step left foot back and bend both knees while rotating shoulders to
bring bag outside right thigh. Press through right heel and step left foot
forward to stand. Repeat on the other side.
Stand with feet hip-width apart, holding sandbag in front of body.
Step left foot back and bend both knees while rotating shoulders to
bring bag outside right thigh. Press through right heel and step left foot
forward to stand. Repeat on the other side.
That’s 1 rep.
Do 10
Thruster
Stand with feet shoulder-width apart and hold sandbag in front of shoulders. Lower into a squat, then quickly straighten legs and drive bag
up so that hips, legs, and arms are extended and bag is over your head.
Reverse motion to return to start.
Stand with feet shoulder-width apart and hold sandbag in front of shoulders. Lower into a squat, then quickly straighten legs and drive bag
up so that hips, legs, and arms are extended and bag is over your head.
Reverse motion to return to start.
That’s 1 rep. Do 10
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