1. It’s affordable
Take a trip to Lowes or Home Depot and you can find 50 lb bags of sand for around $3. Live near a beach or a construction site and you can find 50 lbs of sand for $0. Technically you could use dirt from your backyard … just try to avoid any rocks. You’ll also need a sturdy gym or duffel bag. I made sure I had a bag that would survive being dropped and thrown around. For me it was worth spending the money so I went with one I found on Amazon (link). Even with spending a little extra on a bag, you can’t beat the cost of sand vs. conventional weights.
2. Take traditional moves to another level
We’ve all done squats, curls, and lunges. Try doing them with a sandbag. The added work required to control the bag will leave you drained. I guarantee you’ll need to use less weight than you would with dumbbells or barbells.
3. We’re gonna need a bigger bag
Workout getting easier? Add more sand. The beauty about sandbags is you can always add more weight. Sooner or later you’ll need to invest in a larger/stronger bag but those times are few are far between.
4. Cardio vs. Weight Training
There’s no reason you can’t accomplish both in the same workout. Take a look at the sample workout below and tell me you can’t build muscle and torch fat at the same time.
5. Real world application of strength
It’s never been a goal of mine to be able to bench 300 lbs or squat 500 lbs … more power to the people who can. I’ve never found a real world application for that. If I ever find myself in a situation where I need to lift a car clean off the ground, I’m probably screwed, but I’ll take my chances. I’m more concerned with real-life strength. Try carrying a 25 lb toddler for an extended period of time and you’ll know what I mean.
Move from one exercise to the next without resting. After completing the circuit, rest for two to three minutes and repeat until you’ve completed three rounds.
Staggered Cleans x 5-8 per side
Bent Over Row x 10
Clean and Press x 10
Single Arm Bent Over Row x 5-8 per side
Zercher Squat x 10
Rotational High Pull x 10 per side
Shoulder To Shoulder Squat x 10 per side
Traveling Lunge x 10 per leg