If you’re interested in building strength, muscle, and raw power quickly, but aren’t prepared to spend tons of money for a gym membership or expensive Olympic weights for a home gym, consider sandbag training. Sandbags, those things construction companies use to support fences and coastal cities to prevent flooding during hurricane season, can be obtained cheaply, and the discomfort of handling makes them perfect for tough workouts involving your core and build muscle quickly. Today, many people are looking for the easy way. They prefer doing bicep curls with twelve pound weights rather than actually working their bodies. Sandbag training works your body by engaging muscles you didn’t even know you had, leading you to quickly gain functional strength, as well as being a great weight loss workout.
The best part about sandbags as a training tool is their low cost. You can get empty sandbags at your local hardware store for less than a dollar each, and then it’s just a matter of finding sand or gravel or buying cement to fill your sandbag. Once you’ve filled your bag, close the top with a zip closure (usually found next to sandbags at the hardware store). Sandbags are malleable and shapeless, so they fit virtually anywhere in your home. If you plan to store them indoors, you may want to double-bag the sandbag to prevent leaks. For a permanent sandbag, you can always fill a duffel bag or even use a special sandbag designed specifically for exercise (although these will be considerably more expensive). Whichever you choose, you will have high-quality, homemade exercise equipment at a low price.
In the privacy of your home you can perform two excellent core strength sandbag workouts that will challenge your system and build strength and muscle quickly. The first is the sandbag propellant. Hold the chest of the sandbag up with both hands, one on each side, using your chest to push and support the bag. Squat, and when you return to the starting position, press the punching bag above your head. Return it to the starting position and squat again. Repeat. Now, because the sandbag will weigh around sixty pounds at most, you should go for high reps and high intensity. Doing so will exercise your shoulders, your core, your lower body, and your chest, all while you sweat and increase your muscular endurance. To give it an extra kick, throw the punching bag over your head instead of just pressing it down.
Next up is the sandbag burpee. First, get into the push-up position, with the sandbag heading under your head. Do a push-up and then jump into a squat position. Grab the sandbag and then step into a sandbag thruster, pushing up with your legs and pressing the sandbag over your head (or, again, even throwing it into the air). Lower yourself back down and return to the push-up position. Repeat, as fast as you can, and you’ll build endurance and build muscle quickly in no time. For a visual example, check out this sandbag burpee video … but watch out, it’s pretty intense!
So if you can commit to spending a little money and taking fifteen minutes or so out of your busy day, you can have an intense, primary workout that builds strength and muscles quickly.
