THE TOTAL-BODY SANDBAG WORKOUT Carve and build your physique with T1's sandbag workout

Enter the sandbag. Dumbbells are fine for isolation exercises, but the shifting, irregular shape and weight of the 20 lb bag will squeeze bigger results out of whole-body routines by working your underused stabilizing muscles. Perform this workout once a week to develop new definition and all-over strength to boot.

THE EXERCISES STEP-BY-STEP

1.) Sandbag clean

Sets: 3 / Reps: 10 / Rest: 30 secs

Squat down and hold a sandbag in front of your feet. Flip your wrists so they face forwards and bring the sandbag to your shoulders, slightly jumping as you do. Slowly straighten your legs to stand. Then lower the sandbag down to your thigh before moving into squat position and repeating.

2.) Sandbag front squat

Sets: 3 / Reps: 10 / Rest: 30 secs

Stand with your feet shoulder-width apart holding a sandbag across your upper chest. Taking care to not arch your back, push your hips back and bend your knees to lower your body until your thighs are parallel to the floor. Drive your heels into the floor to push yourself explosively back up to the start position.

3.) Sandbag push-up

Sets: 3 / Reps: 8 / Rest: 30 secs

Get down into a push-up position with your hands placed shoulder-width apart, holding either end of a sandbag. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms.

4.) Sandbag lunge

Sets: 3 / Reps: 20 / Rest: 60 secs

Place the sandbag across your back. Step forward with your right foot and sink into a lunge, so both legs are bent with your back knee as close to the floor as possible. Drive yourself back up and repeat on the other side.

5.) Sandbag round the world

Sets: 3 / Reps: 10 / Rest: 30 secs

Hold a sandbag with both hands in front of your thighs. Lift it up and twist it around your head in a clockwise motion. Bring the sandbag back to starting position and repeat in the other direction.

6.) Sandbag jump squat

Sets: 3 / Reps: 10 / Rest: 30 secs

Place a sandbag on the back of your neck and hold it with both hands. Squat down, keeping your back straight, until your thighs are parallel with the floor and your bum is about level with your knees. Explode upwards into a jump, and go straight into the next squat.

7.) Sandbag upright row

Sets: 3 / Reps: 8 / Rest: 30 secs

Hold a sandbag in front of your body, with your legs straight and shoulder-width apart. Keep your back straight, head up and torso stationary as you lift the sandbag towards your chin. Raise your elbows up and to the sides using your shoulder muscles to lift the weight. Lower under control back to the start position.

8.) Sandbag lateral drag with push-up

Sets: 3 / Reps: 10 / Rest: 30 secs

Get down into a push-up position with your hands placed shoulder-width apart. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms. With your right arm, pull the sandbag from your left-hand side and move it to just outside of your right shoulder. Then lower into another push-up and repeat on the other side.

9.) Sandbag good morning

Sets: 3 / Reps: 8 / Rest: 30 secs

Place a sandbag across your shoulders behind your neck. Ensure your shoulder blades are pushed back. Brace your core and slowly bend at the hips to lower your head towards the floor. Pause at the bottom, then reverse.

10.) Sandbag oblique crunch

Sets: 3 / Reps: 20 / Rest: 60 secs

Lie on your back with your knees bent and feet flat on the floor. Hold a sandbag in front of your chest. Contract your abs to lift your shoulders off the floor and rotate your body to bring your right elbow towards your left knee. Slowly lower and repeat all your reps before swapping sides.

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