Sandbag Workout for beginners - Weightloss and Strength building

I put this workout together early this morning. I wanted a real "wake up call" so I focused on mostly compound movements...hybrid exercises to work multiple body parts simultaneously. This workout is intense with the short rest periods but easy to follow and beginner friendly. If you need more time between rounds just hit the pause button. Hope you enjoy it! :-)

SANDBAG TOTAL BODY WORKOUT


1)Clean and Squat (Upper Body/Quads)

2) Side Lunge + Front Raise (Right) (Quads/Glutes/Delts/Pecs)

3) Side Lunge + Front Raise (Left) (Quads/Glutes/Delts/Pecs)

4)
Sumo Squat + High Pull (Glutes/Quads/Back/Traps)

5)
Kneeling “Around the Worlds” (Core/Shoulder Mobility)

6) Lateral Pull + Spider Crawl (Core)







 



Perform each exercise for 40 seconds. Rest 20 seconds between each exercise.
Rest 60 seconds then repeat for a total of 3 rounds.


Follow Regan on Instagram: @regan_rogerson

[WorkoutWithDanny]

Thanks man, I love the silence, my breathing was loud enough! Followed along for my first sandbag workout at age 67. Never too late to learn new tricks!

[training]

Thanks a lot for a neat, clean training video. No babble, no loud music, no shouting - just getting it done with a nice timer.

[joshuavarney]

Today was my first sandbag workout. I used 30 lbs and that was enough. For now. I realized a few things. 1) this workout made me sweat harder than doing just cardio. 2) my muscles are feeling like they are more activated than doing cardio, and I’m sure if I checked my heart rate it feels like 160 ish now compaired to probably 195. I’m out of shape big time and enjoy lifting weights. This activity was everything I wanted. I look forward to doing more of your workouts!

[maxfoth]

these are fantastic, i've done a couple of them and now i've started going through them sequentially on my off days from heavy lifting as a sort of intense active rest days. great work, and personally i love that there is no music or talking at all, means i can just have my own music on and really get into it!

[kristiscabana]

I know this was 3 years ago, but can I just say thank you for ACTUALLY creating a sandbag workout for, OH MY GOD, BEGINNERS! I got all these 300lb, muscular, been working out for 10+ years, manly men and I'm 1 year into my search for fitness, I am a woman, I have a bad back, bad knees, and I cannot do a 45# sandbag muthatruckin navy seal team David Damn Borneaz burpee. MAYBE I WILL BE ABLE TO, but I can't now and I'm tired of feeling bad about it. The whole point to this journey is to find stuff I can do so I don't hurt myself worse and so I can strengthen my body to do more, not hurt myself and have to take 2 months off.

UGH.

**END VENT**

Thank you for doing a simple routine. I'll check you out more because you said below you are doing more sandbag workouts and I am interested. Also... SUBBED.

[neerjanahar]

Can’t wait to do this work tomorrow in the gym. This will my first ever attempt at using a sandbag.

[mishellibear]

I’m so glad I came across this video!! Just purchased a sandbag!! Thank you!!

[achmedmcgillicuddy]

I really appreciate the straight-on workout approach. Fast, to the point, no needless (and useless) talk or goofy music.

[joenathanwainer]

Loving these sandbag workouts! I've been doing them before lunch each day. It's great having more variety to choose from

[raereynoldsartist]

Great workout - love that there is no talking and I feel like I've done a proper workout. Thanks so much

[emilyhernandez]

You just have no idea how this helped me. Starting the lost weight journal with a sandbag and your exercises are just everything I was looking for. I’ll update in a month 😉 greetings from Mexico🇲🇽

[dikimint]

Thanks Bud...I am 57 and joined a gym for the first time a few weeks ago and because you put the sandbag workout on its inspired me to do it...and i love it Thankyou

[ajaypanigrahi]

wow, thanks man. Those side lunges are killer. some warmups and cool downs would be great addition to this. Thank you so much.

[msebald]

This was the first of your workouts i did. Loved it. I love the list of exercises at the beginning and also during the rest periods. Was great to see the evolution of this since previous workouts. Keep em coming! Thank you for interesting and fun workouts!

[craigbunge]

I am absolutely loving these sandbag workouts. The silence helps you concentrate on what you need to do. I have started to explore the dumbbell workout, which went well. I am wondering if there is a possibility that you guys may do a battle rope routine?

[alexw]

The silence makes it all so much more intense!

[JCTheLawnCareGuy]

Ok after seeing the first round I was like “that’s it?” Then after doing it I’m like “holy crap I’m sweating”. Great workout 🙌🏼

[marclane]

Just completed my first sandbag work out with you. I'm sweating. Good stuff.

[kravmagawest]

Aprreciate the content and simplicity of the video. Was a great workout 👍🏽🙏🏾

[jaikai]

I just got my own strength bags and a kettlebell yesterday I meen I love training in the gym with bars and cables and dunbells but I’m super exited to see what implementing kettlebells and strength bags adds to my game.. I’m subscribed thanks for the workout