5 Week Sandbag Workout Program: Week 5 – 10 Killer Workouts

5 Week Sandbag Workout Program: Week 5 – 10 Killer Workouts

The first thing you need to do is decide which week you want to start with. You can choose any week from 1 through 10. If you are new to sandbagging, then I suggest starting with week one because it’s easier for your body to adapt and get used to the exercise routine. After all, you’re not going to be doing any heavy lifting or running around in the woods.

You will begin by taking a shower and getting dressed before heading out into the yard. Then you’ll grab some water jugs (you might have to go buy them) and fill them up with sand. Once you’ve filled each jug, put them back inside their respective bags so they don’t spill when you walk outside.

Once you’re ready to start, you’ll notice that there are several different types of sandbags available. Some of these bags are made from thick plastic while others are made from heavier duty canvas. While the latter type is preferable if you intend on using the bag outdoors, the former is better suited for use indoors since it won’t tear easily and can withstand being stepped on a bit more easily.

The next thing you’ll need to do is find a place in the yard to start. If you live in a subdivision or are otherwise worried about prying eyes, you may want to move far enough away from the road so that no one can see what you’re doing. While most people don’t have a problem with this type of training, I’ve known some folks who didn’t like the idea of their neighbors swinging a hefty bag of sand around their heads!

Once you find a suitable place to train, you’ll need to find a corner of your yard where you can dump the jugs of sand. Spread them out evenly so that they’re easier to grab and you don’t have to over extend yourself while training.

Now that you’re all set up, it’s time to see what this type of training is all about!

5 Week Sandbag Workout Program: Week 1 – 3

The most important thing to realize when training with a sandbag is that you can’t rush through the exercises. Since the bag is going to swing loosely from one end, you need to take extra time to stabilize it before moving on to the next exercise. This isn’t like traditional weightlifting where you can heft the bar over your head as fast as you can and thenlower it in a controlled manner. Once you’ve finished the beginner cycle, you’ll be able to transition into one of two other cycles: fat burning or fighting.

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Sandbag Training for Fat Loss

The first phase of your training (which can last anywhere from 2-4 weeks) will focus on losing as much body fat as possible. To do this, you’re going to skip the cardio and go straight into high intensity interval training (HIIT).

With that being said, let’s get started!


Exercise #1 – Front Hold

– This exercise is great for working your core. Stand in front of the bag and then lift it up with both hands in a standing position.

– Now hold it directly in front of you at eye level. Make sure that you keep your arms completely straight or you won’t get a very good workout. The advantage to doing this is that you’ll also be able to increase your anaerobic endurance as well, which will transfer over to your martial art.

Don’t worry though because we’re not going to be doing anything crazy here.

– Hold this position for as long as you can. If you start to lose your balance, put the bag down and start over.

– You can switch arms at anytime but I wouldn’t recommend doing so in the middle of a set.

Exercise #2 – Curls

– Stand in front of the bag with your toes about two feet away from it.

5 Week Sandbag Workout Program: Week 5 - 10 Killer Workouts - | Gym Fit Workout

– Grasp the bag in both hands and curl it up towards your shoulders.

– Slowly lower the bag back down and repeat. Make sure that you keep your elbows tucked in (no Hulk Hogan poses please).

– Do your best to keep your arms straight throughout the exercise.

Exercise #3 – Rows

– Stand in front of the bag with your toes about two feet away from it.

– Bend over and grasp the bag firmly.

– Grab the bag with one hand and lift it off the ground.

– While keeping your elbow close to your side, curl the bag towards your shoulder. After a brief pause, slowly lower it back to the ground.

– You can do these slowly or quickly depending on your tastes and fitness level. I prefer to do slow ones since it keeps my balance in check a little better.

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– Now pull the bag towards you and at the same time lift your chest up.

– Keep your back straight and your core tight while performing this exercise.

– This is a great exercise for strengthening your upper back and will act as a solid base for the rest of your body.

– Do not swing your body or use momentum in anyway. You should solely be using your arms and back to move the bag.

Exercise #4 – Rotations

– Grasp the bag firmly with both hands.

– Keeping your arms straight, twist your torso from your midsection as far as you can to the left and then all the way to the right. Do this as quickly as you can without losing your form.

– This one will work on your core strength and overall balance.

Exercise #4 – Carries

– Stand in front of the bag and grab it firmly with both hands.

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– Now pick it up off the ground (you can do a curl or row motion to hoist it higher if you want) and walk a specified distance. In this case, I’d go for about 25 feet.

– Once you reach your destination, carry it back to the starting point.

– Be careful not to twist or rotate your hips when you do this. You want all of the movement to come from your core.

– Make sure to twist back and forth as fast as you can for the entire duration of the exercise.

– For a greater challenge, you can lift one foot off of the ground when you do the twists.

After you’ve completed one cycle of these exercises, that concludes Monday’s training.

– This is another that will really challenge your core and balance while improving shoulder and grip strength as well.

– You can do a variety of walks with the bag such as side to side, backwards, or even diagonally. Just don’t let go of the bag and make sure you change it up every now and then. I actually do these every other day, but since you’re not used to these exercises, I’d recommend that you do them every day until you feel comfortable with them. From there, you can scale back to 2-3 times a week if need be.

I’d also like to note that when I first started doing these exercises, it took me a good 6 months before I saw any real gains in flexibility and balance.

Exercise #6 – Doorway Pulls

– In the pictures below, you’ll see me using my bathroom doorway. However, these can be performed on any doorway that is the correct height for your height.

5 Week Sandbag Workout Program: Week 5 - 10 Killer Workouts - from our website

– Stand inside the doorway and reach up as far as you can and grasp the edge of the door frame. (or as close as you can get)

– Keeping your legs straight, use all of your strength to pull yourself towards the door. Don’t get discouraged if you don’t see instant results. Also, remember to stay hydrated and eat plenty of nutritious foods while you do these exercises. You want to keep your body in tip top shape to see the best results.

I’ll meet you back here again on Saturday morning. I’ve asked Alison to stock the fridge with some healthier alternatives since I know you like those better. In any case, I’m outta here. Oh, and good luck with your exercises! I have faith you’ll be able to do them with time.

Hope you make it through the week.

– Sean

“What a guy.” You think to yourself as you make your way down to the cellar. You begin with exercise #4, Rotations, since you want to get the most difficult one out of the way first.

Rotations (Part 2)

Exercise #4 – Rotations (part 2)

– Grasp the bag firmly with both hands.

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Your Friend,


P.S. If you can, try to do some stretches when you wake up in the morning and before bed as well.

Brock leaves the letter on the table and heads out of the house whistling. As he leaves, you head to the fridge to see what Alison has stocked it with. She’s removed most of the unhealthy food, and instead has added some fruits and vegetables along with bottled water.

– Rotate your body as fast as you can while keeping your arms fully extended the entire time.

– Continue this process for 60 seconds non-stop.

– Remember to keep your body straight and rigid at all times. Don’t allow your upper or lower body to twist. This is where you’ll get the most benefit from this exercise since your core will have to work extra hard to prevent your upper and lower body from collapsing inward. The fruits and veggies are likely to go bad before they’re eaten, but there’s no way you’re eating that rabbit food. Unhealthy or not, you’re still going to eat what you want.

If you feel like eating healthy during the week, you can always buy your own fruits and vegetables.

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You look at the exercises listed and realize that #4 was the one you just did.

You take a deep breath and grasp the bag with your arms spread wide.

Rotating your body to the right, you reach your arms as far out as they can go. With another gulp of air, you pull your arms back in and twist your body around to the left. You hold this position for several seconds before quickly rotating your body back around to the right and returning your hands back to their original position on the bag. This seems like a stupid idea since you aren’t going to remember which is which.

– Look at the drawings to see which is #1, #2, #3 and #4.

“I guess I’ll start with #1 since it looks the easiest.”

Exercise #1 – Wall Push-Ups

– Stand in front of a wall, with your hands outstretched and feet distance away from the wall.

– Slowly bend your elbows and lower your body until it’s almost touching the wall. Then push yourself back to the initial position using your arms.

– Remember to keep your body straight, and don’t allow your legs or lower back to touch the wall. This is a common mistake for most people.

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Brock has you doing regular push-ups every morning, but you’ve never done them against a wall. From what you can remember from gym class in high school, this should work the muscles in your chest the most, but your shoulders and triceps should get a decent workout as well. When you start doing them, you’ll place your hands slightly further than shoulder-width apart to place emphasis on your chest, and closer than that to place more emphasis on your triceps. You’ll have to remember all that for tomorrow. Right now, you need to get to sleep so you can wake up in the morning and do these without fail.

You get into bed and close your eyes.

Suddenly, you are wide awake. Your mind is racing a million miles an hour and you can’t calm it down. You’ve tried everything to get to sleep, but nothing seems to be working. You still have several hours before you need to get up, and you don’t know what to do with yourself.

– Narrate your thoughts out loud.

– Try to fall back asleep.

You decide to talk out loud since you’re already awake.

“I can’t believe I have to wake up at 5:00 am. This is so stupid.

What the hell am I going to do with myself at the gym?

All those people are going to be there. Ugh, this blows. I wish I could just sleep for a couple more hours…”

You continue to talk for another five minutes before you realize that you’re now wide awake and more tired than you were before.

“Well, nothing else to do…” you say as you drift off to sleep.

The alarm on your phone wakes you at four thirty. You wait another five minutes before you push yourself out of bed. After a quick trip to the bathroom, you get dressed in a pair of sweats and a T-shirt. Not wanting to waste any more time, you quickly stuff your belongings into your bag and head downstairs.

Are you leaving already?”

your mom asks as she watches you pack.

“Yes, it’s better that I get to the gym early if I’m going to figure all this out.”

5 Week Sandbag Workout Program: Week 5 - 10 Killer Workouts - GYM FIT WORKOUT

Your mom smiles and gives you a hug.

“Be safe, and remember that I’m proud of you.”

After loading up the car, you head off to the gym. You reach your destination in 15 minutes – impressive since you live pretty far from it. When you enter the building, you show your pass to the security guard and walk over to the bank of elevators. Within a minute, one of the elevators opens and you get in.

When the doors close, you find yourself staring at a tall man with an athletic build. He’s wearing sweatpants and a tank top as well as a wristband that reads “Gym Staff”. You would also recognize him as one of the gym’s fitness instructors.

“Hey, John!” the fitness instructor says with a big smile. “

How have you been?

I haven’t seen you at the gym recently.”

“Yeah… uh… I’ve just been busy with school work…”

The elevator reaches the first floor and the fitness instructor steps out. He turns towards you and gives you a wink.

“We should grab a coffee sometime and catch up! See you around!”

Sources & references used in this article:

Hybrid Fitness RSS by S McKinney – hybridfitness.wordpress.com

Contraception for Athletes: Which Option is Right for You? by A Larsen – breakingmuscle.com.au

Sandbag Training Bible: Functional Workouts To Tone, Sculpt and Strengthen your Entire Body by B Hirshberg – 2015 – books.google.com

How to Diagnose and Treat Low Back Pain Without an MRI by A Lock – breakingmuscle.com