Home Gym Workouts! Total Body Sandbag Circuit for Fat Loss and Muscle

Motion

Today’s workout is a short (but effective) total-body sandbag circuit.

Major movement patterns only:

👉 Push

👉 Pull 

👉 Squat

👉 Modified Hip Hinge

👉 Core 

Before the Workout: MOBILITY

Before the workout, I like to work on mobility.  

Mobility training IS strength training. 

Everyone can reap the benefits from improving joint mobility. 

Here’s a mobility sequence that’ll prime the hips for the workout ahead while humbling your ego. 🔥 

Check out MyDailyMobility for more mobility torture

The Workout

6 bent over rows

6 modified dragon squats

15 loaded hip lifts

8 floor presses

6 curl-ups to eccentric dragon flags

✅  5-6 rounds

✅  Rest periods:  45-90 seconds

⏰ This workout will take 18-22 minutes to complete.  

22 minutes of time invested to train the entire body is not bad. The sheer amount of work and incomplete rest periods will test your cardio as well. 

Workouts DO NOT need to be super long, or packed with the lastest and greatest fancy exercises to be effective. 

Short burst, higher intensity efforts using time tested exercises will deliver a potent training effect.

The intensity of this resistance training workout will put you on track to losing fat and gaining muscle.

Post-workout, the key is to pay attention to nutrition and hydration to leverage the effort of the workout.  

Don’t waste the effort!

Get a good night’s sleep and get ready to attack tomorrow’s session. 

Sandbag Training at Home

Sandbags are perfect for the home gym and have a lot of uses.  

Common exercises such as push-ups, squats, lunges and body rows can be enhanced dramatically via loading up with a sandbag.  

Progressive loading is vital to building strength.

Heavier sandbags can be used as an anchor point for quality core training.  Grip the handles and get to work. 

Click👆 image to see Instagram post 

On that note, I prefer loading push-ups with a sandbag versus weight plates.  Sandbags mold themselves to your back and do not slide off like weight plates.  

Shimmying the sandbag up, over and onto your back requires some effort.  It’s good to be a DIY’er.

Watch this video to see what I mean.

When it comes to loading a push up with barbell weight plates, I wish you the best of luck flipping them onto your back.  One is doable, two is tough.  Balancing a weight stack on your back can be annoying and take away from the exercise. 

Power training with a sandbag.  While awkward at times, power training with a sandbag is pretty realistic if you think about it.  Sandbags move a lot differently than a barbell, and the effort translates really well into the real world.  

Although sandbags generally have several different handle options, the fabric of sandbags is tough to grip.  

Sandbags are odd-shaped to begin with and they tend to change shape during exercise.  You’re constantly adjusting to the shift in shape. 

Pro Tip:  Overstuffing a sandbag diminishes the shape-shifting benefits of sandbag training.  Leave adequate space inside the outer shell for the inner bags to move around.  

Carrying a heavy sandbag with a bear hug grip cannot be performed with iron, nor can shouldering exercises. Both of which are total body efforts and will drain energy from your soul.

Click 👆image above to view Instagram post

I use and value barbell lifts, but I’ve never had to lift any object outside of the controlled gym environment ergonomically shaped with perfect weight distribution  like a barbell.  

It just doesn’t happen.

On the other hand, sandbags are a bear fight every single time.  Each repetition is a wrestling match, similar to the giant cardboard box Fed Ex dropped at my door.  

Drag, flip, toss, throw, slam.  Several fitness companies sell super durable outer sandbag shells that allow for throwing, tossing, slamming, dragging and flipping.  

🖐 Pushing or dragging a sandbag will reduce the lifespan of the bag, especially on rougher surfaces.  Regardless, sandbags can be pushed and dragged.

Save your floors. Sandbags will not destroy surfaces the way iron will when dropped.  Sandbag training is also “neighbor-friendly” from a noise perspective since it’s a “soft” training tool. 

 

More Home Gym Workouts!

👉 10-minute circuits

👉 31 Exercises to Stay Fit

👉 Beginner Lizard Crawl Exercise Variations

 

A Giant List of Effective Core Exercises| Part III

Motion

Need water?  A cigarette 🚬 ?  Struggling to stay awake 😴 ?

Yeah, me too.  

If you made it this far, you’ve read through 30 different core exercises. 

Congrats, you’re in an elite group, primed with knowledge.

Brace yourself for exercises 31-48.  

Here. We. Go.

31.  Rotational Throws

The human body must be able to produce force and resist forces acting on it.  Rotation is a missing component of a lot of workout programs. 

Our bodies move through a ton of rotational patterns in sport and daily living. 

Don’t necessarily reach for the heaviest weighted ball. 

10lb, 12lb a 15lb medicine ball is plenty heavy. 

I like this style of medicine ball.

3-5 sets of 5-8 throws per side (ideally early in the workout the body is fresh).

32.  Chops and Lifts

Chops and Lifts are two simple (not easy) exercises that most people will find they: 

a) struggle to execute on either side (even with lightweight).

b) can only successfully do on one side, not the other (even with lightweight)

There are many different positions to perform Chops and Lifts in, but the inline position is one of the most humbling. 

Assume a half-kneeling position (one knee down, one knee up). 

Place the down knee directly behind the heel of the up leg.  So, make a straight line with your up and down legs. 

Chopping or Lifting once in this position is dramatically more difficult. 

33.  Anti-Rotation Press Outs

Training rotation is often forgotten yet a HUGE part of everyday movement.  One of the core’s important functions is to brace against forces acting upon it. 

Stretching a resistance band under tension, pressing the hands out away from the body, you’re calibrating the core to resist rotational forces. 

3-5 sets of 8-12 repetitions.  

Hold each rep (elbows extended)  for 2-3 seconds.  Add time as needed. 

34.  Single-Arm Push-Ups

Everyone is fanatical about something, and I am fanatical about the value of single-arm push-ups.

To get started here, allow me to say that single-arm push-ups are not a circus exercise only for the flashy calisthenics athlete.  They are for EVERYONE.  Follow the progressions and you can make great gains with upper body pressing strength, stability, and range of motion. 

Single-arm push-ups are a fully scalable movement for a beginner.  A beginner can make single arm push ups more approachable by executing from a kneeling position, hands elevated on stairs/bench/plyo box or by wrapping a resistance band around the chest to reduce the loading. 

All of these regressions will build strength while moving you closer to a full single arm push up. 

I have found single arm push-ups to be one of the best upper body pressing exercises available.

35.  Atomic Push-Ups

There is a time and place for isolated core work, and at some point, you realize that all exercises are “core work” on some level.  So if you can add a push up to a knee tuck, do it. 

The key to the knee tuck in this exercise is lifting the butt/hips to the ceiling, as high as possible, to make room for the knees tucking in toward the elbows. 

3-5 sets of 6-15 reps

36.  Core Smash

Core smash = intense core flexion contraction. 

Lay face-up on the floor. 

Place hands on the side of the head (fingertips just behind the ears), slowly bring your knees to meet your elbows, pressing elbow into the knees as hard as you can. 

Hold it there, think of something other than the cramp brewing in your mid-section.

The set ends when the elbows lose contact with the knees. 

Aim for brief holds at first, extending the duration as you gain strength. 

37.  Arch Body

The core is not only on the front of the body, easily seen in the mirror.  It wraps around your body like a weight belt.  Hard to see in the mirror, the glutes and spinal erectors are crucial for human performance, body health, and injury mitigation. 

Arch body exercise is the opposite of the Hollow Body exercise.  Chest down on the floor, you’re going to create a pronounced U-Shape by lifting the arms/back/hamstrings and heels. 

Many will feel weak during the arch body, cramping, etc.  It’s ok.  Hold as long as you can, rest and repeat. 

Hammer the front side, hammer the backside. 

38.  Hollow Body High Plank or Push Ups

Assume a high plank position (aka the top of a push up), roll your pelvis under, arch your spine and protect your shoulder blades to make as pronounced of a “U-Shape” as possible. 

Hold there and embrace the suck, because it’s a highly rewarding position but a sucky position at first.  The hollow body position is fundamental for many more difficult gymnastics based movements.    

Beginner level gymnastics posture here.  Very humbling. 

39.  Stability Ball Stir-the-Pot

Stability balls are naturally unstable.  So, putting the elbows on the stability ball to perform a plank creates a wobbly situation.  Now, add a circular motion with the elbows as if you were stirring a giant pot of soup. 

Why do this exercise?  Because adding more time to a marathon length standard plank is not what most people need.  More time doesn’t mean greater gains.  At some point, especially with planks, make them harder. 

One way to make them harder is to add a dynamic movement to a fundamental stability exercise. 

 

40.  Suspension Trainer Pendulums

Slip your feet into the loops of a suspension train or gymnastics rings, turn over and assume a high plank position (top of a push up).  The feet are now suspended while the upper body is supporting. 

Initiate a side to side motion pendulum motion from the waist on down by activating the hands/arms/torso.  Grip the ground hard and swing the legs without breaking at the low back, hips, knees. 

This is a very non-traditional exercise that will blow up your mid-section.  Expect oblique soreness in the days that follow.

3-5 sets of higher repetitions, maybe 10-20 per side.

41.  Core Compression Pulses

Core compression pulses are a beginner level gymnastics exercise, which in itself is humbling to think about. 

To do them, sit on the floor, upper body erect and legs straight out in front of you. 

Place hands on the outsides of the thighs, pressing into the ground for assistance as you lift each leg entirely off of the ground, pulsing up and down. 

Lift the legs as high as possible without rocking, bending the knees or compensating to do so. 

Core compression pulses are a high repetition exercise, but beginners don’t be surprised if you’re only able to get 3, 4 or maybe 5 before form breaks or cramping commences.

I like to work these early in the workout, before any other lifting or cardio because they are so demanding and isolating the motion is important.  3-5 sets of 4-20+ reps. 

42.  Loaded Carrying Variations

Loaded carries are incredible for core development and total body tension. 

For the functional fanatic in all of us who want every minute of strength work and cardio exercise to translate to real-world scenarios, is there any other mode of exercise more functional than carrying objects of varying weights, texture, shapes and sizes (not to mention carrying in various positions) from Point A to Point B?

Personally, I do not think so.

43.  Lizard Crawl + Push or Pull

Perform a lizard crawl while pushing or pulling an object of weight.  Simple as that. 

I hesitated to include this hybrid exercise but ultimately felt that people who can Lizard Crawl proficiently would enjoy adding a brutal push or pull to the exercise.

A sandbag on carpet or a hard floor surface, a kettlebell, dumbbell or weight plate can all be used as the equipment for the push and pull. 

I’ve used all of these tools with success, but I prefer using a sandbag on carpet or hardwood. 

44.  Spinal Waves

It’s been said, “we are as old as our spines”.

The spine is our life force and if we cannot move it when we need to, it is likely to become a problem down the road. 

Exercise tips:  Soft pump the wall for 100-200 reps most days of the week. 

Sounds like too much?  200 reps of spinal wave take less than 5 minutes and your body will thank you for the movement. 

45.  Standing Spine CAR’s

Lock in the hips, hug yourself and articulate in a circular fashion as if you were trying to dodge pushes from a boxer.  Say hello to controlled articulations and their ability to wake up the obliques.  Brace and breathe. 

46.  Hip CAR’s

Assume a quadruped position with hands, knees, and feet in contact with the floor.  Raise your leg out to the side of your body as high as possible, pretend like you’re a dog about to pee on a fire hydrant.  Be mindful to keep your shin bone parallel with the floor, which means your foot doesn’t move higher or lower than your knee.  

[The guys at MyDailyMobility.com teach controlled articulations and a lot of other effective mobility drills in their daily mobility program.  Give it a look.  Your body will thank you]

Draw a large circle with your knee (articulate) as you slowly move the knee behind the body.  This will look like the finishing position of a donkey kick.  Lower the knee back underneath the body, but don’t set it down.  Reverse the pattern. 

Many of the best “core” movements are not isolated movements, and they shouldn’t be because isolating the “core” is not how humans operate. 

47. Movement 20XX Kick Throughs

Side Kick Through’s are a basic movement element in Movement 20XX, resembling a break dancing type move.

Movement 20XX is a bodyweight focused, ground-based movement system packed with performance and restorative movement patterns. 

Begin in a quadruped position, hands and feet supporting the body (knees hover 1-2 inches off the floor). 

Rotate to one side by pivoting on the ball of the foot, opening up your chest to the side you’re turning toward. 

Slide the trailing leg through and “kick” it through until fully extended. 

While the leg kicks through, pull the opposite arm/hand back as if you were drawing back a bow and arrow. 

48.  Movement 20XX Supine Reach

This exercise is LOADED WITH BENEFITS. 

Posterior chain activation, controlled rotation of the torso, elongation of the often shortened muscles of the core.

This benefits of this exercise are plentiful:

  Opens up the torso and chest in a diagonal pattern (far hip to far shoulder)

  Challenges and improves shoulder stability on the loaded working arm

  Opens up the hips anteriorly

  Activates the posterior chain (gluten/hamstrings) moving into extension.

  Uncommon position (head and eyes get a different look at the world)

The End.