The Sandbag Training Essentials Workout Plan is a 4 week program that utilizes a variety of basic sandbag exercises to give you rapid results in strength, power, and conditioning.If you’ve never used sandbags before, this is an excellent place to start. Sandbags offer extremely functional benefits thanks to the shifting nature of the sand within the bag. Similar to odd loads that you may be lifting on a daily basis, like groceries, odd-sized boxes, children, etc., sandbags are never fixed into one place. For this reason, they require constant adjustments of our body as you lift, making you utilize stabilization muscles to support the weight.

The program involves four different workout routines and a 1-on, 1-off workout schedule. The workouts include two conditioning-oriented routines and two strength-oriented routines. All workouts involve a variety of full body, functional sandbag exercises that will hit your entire body at the same time.

Purpose/Focus: Strength, Conditioning
Difficulty: Moderate
Length: 4 Weeks
Equipment: Sandbag

WEEK

MON

TUE

WED

THU

FRI

1

Sandbag Workout #1

REST

Sandbag Workout #2

REST

Sandbag Workout #3

2

Sandbag Workout #4

REST

Sandbag Workout #1

REST

Sandbag Workout #2

3

Sandbag Workout #3

REST

Sandbag Workout #4

REST

Sandbag Workout #1

4

Sandbag Workout #2

REST

Sandbag Workout #3

REST

Sandbag Workout #4