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Sandbag Workout: Back to Basics Sandbag Workout

Back to Basics Sandbag Workout

Written by
July 10, 2014
Updated April 12, 2018
Category: Fitness

Workout Summary

In today’s world of fitness it is easy to get bogged down in the bountiful knowledge the internet has to offer. Countless articles to sift through, many of which conflict with each other on the same website which they are posted. Bring your training back to basics with this simple, yet effective workout featuring the forgiving sandbag. The Back to Basics Sandbag Workout is a simple program focusing on the core components of human movement. Most trainees get caught up in trying to do the coolest, most cutting edge workout program or copy their favorite athlete’s work out regimen hoping to achieve similar results. Most Assume their fitness is at a higher level then it actually is. Try the Back to Basics Sandbag Workout to give yourself an effective full body workout using essential compound movements to achieve elite level results.

Workout Instructions

Perform one round of each exercise before moving to next exercise. Rest as little as possible until finished with entire round. Once one round is completed rest as need and repeat for a total of 4 rounds.

A1: Sandbag Clean & Press – 4 rounds x  6 reps
A2: Sandbag Front Squat – 4 rounds x 6 reps
A3: Sandbag Deadlift – 4 rounds x 6 reps
A4: Sandbag Bent Over Row – 4 rounds x 6 reps
A5: Sandbag Back Squat– 4 rounds x 6 reps
A6: Sandbag Reverse Lunge – 4 rounds x 6 reps (each side)
A7: Sandbag Turkish Get Up – 4 rounds x 6 reps (each side)

Other Workout Details

Workout Created by: Raleigh Moore
Workout Demonstrated by: 
Macy Ingram
Equipment Used: 
Onnit Sandbag

Onnit Academy is the most comprehensive database of information related to Unconventional Training, a unique new form of fitness methodology that focuses on functional strength, conditioning, and agility using the most efficient means and tools possible. The online database includes articles, videos, tutorials, and workouts featuring alternative implements like kettlebells, sandbags, steel maces, steel clubs, battle ropes, and more.
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