There are plenty of benefits to be had from switching things up every once in a while, especially when you are at home! Kit doesn’t come much more functional than the sandbag, and this military training favourite can be easily incorporated into your full-body workouts to maximise results.
Sandbags mimic real-life situations where you have to pick up and carry awkward objects, and they are a dynamic load that constantly shifts so you’re never limited to the same movement pattern as you are in the gym.
Ready for a sandbag workout that’ll get you sweating? Here it is!
1. Hammer curl
Targets: Biceps, lower back, core.
How to:
- Stand upright with your feet hip-width apart.
- With your arms relaxed, hold the sandbag by the handles in front of your thighs.
- Brace your core, then hinge at the elbows to lift the bag to your shoulders.
- Now, with control, slowly lower it back down to the starting position.
- Repeat, keeping your feet planted, elbows tucked in and back straight throughout.
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2. Burpee into overhead press
Targets: Full body.
How to:
- Start in a wide-legged squat, holding the handles of the sandbag – it should be resting on the floor slightly in front of your feet.
- Keeping hold of the bag, jump your feet back into a wide plank.
- Now, jump your feet back in and stand up, using the momentum to lift the bag off the ground and straight above your head.
- Then lower it back down to the floor with control.
- That’s one rep.
- Only 11 more to go.
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3. Reverse lunge with good morning
Targets: Glutes, quads, hamstrings, core.
How to:
- With your feet hip-width apart, place the sandbag on your shoulders and hold the handles.
- Take a big step back with your left foot and lower into a lunge.
- Then return to the starting position.
- Slightly bend your knees and slowly hinge forward 90° at the hips.
- Then reverse until you’re upright and go again from the beginning, alternating feet on the lunge.
- Keep your spine aligned throughout and don’t allow your chin to collapse on to your chest.
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4. Sumo squat into high pull
Targets: Glutes, quads, traps, deltoids.
How to:
- Start with your feet wide and your toes slightly turned out.
- Keeping your back straight, squat down to retrieve the sandbag from the floor in front of you.
- Now, squeezing your glutes, explode upwards to bring the bag straight up in front of your chest, until your elbows are in line with your shoulders.
- Then squat down to lower the sandbag back to the floor and repeat.
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5. Glute bridge with pull over
Targets: Posterior chain, chest, lats, core.
How to:
- Lie on your back with your legs bent, feet planted on the floor and the sandbag across your hips.
- Keep hold of the handles as you thrust your hips upwards until your knees, hips and shoulders are in a straight line.
- Then slowly lower your bum to the ground.
- Now, lift the sandbag up until your arms are straight above your shoulders.
- Then, in a controlled movement, keeping your lower back on the floor, lower it behind your head.
- Don’t let the bag touch the floor.
- Slowly reverse to bring the bag back to your hips, then repeat from the beginning.
The post Get Ready For Some Serious Gains With This One Piece Of Kit That Will Give You A Full Body Workout appeared first on GymGuider.com.
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