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sandbag

DIY Sandbag: $10 to Build Strength & Burn Fat

You can build one for under $30 bucks or buy one for not much more and it’s the only exercise tool you ever need. Plus, it a bag.

The Coach

Are you looking to switch up your fitness routine and get outside? Ditch the crowded gym and embrace a full-body sandbag workout. Not only is it cost-effective, but it’s also a powerful way to build strength, burn fat, and challenge your stabilizing muscles. Here’s how you can crush your goals with this 30-minute EMOM workout and make your own sandbag.

sandbag
SandBag on Amazon for under $50

Why Sandbag Workouts Work

Sandbags are notoriously cumbersome because their contents shift as you move. This instability forces your core and stabilizing muscles to work overtime, making every rep more effective. According to DIY training expert Andrew Tracey who told Men’s Fitness, “All your abs and lower-back muscles must be fully engaged to support your legs and torso as you squat, clean, and press your way to a stronger, leaner body.”

sandbag

Buy On Amazon for $30.

The 30-Minute Sandbag EMOM Workout

This high-intensity workout combines strength and cardio for maximum fat-burning and muscle engagement. EMOM stands for “every minute on the minute,” meaning you start a set of exercises at the beginning of every 60 seconds. The aim? Minimal rest and maximum gains.

How It Works

  • Set a timer for 30 minutes.
  • Complete the following exercises every minute:
    1. Minute 1: 15 sandbag squats, followed by alternating step-ups for the rest of the minute.
    2. Minute 2: 10 sandbag cleans, followed by alternating step-ups.
    3. Minute 3: 10 overhead presses with the sandbag, followed by alternating step-ups.
  • Repeat the sequence until the timer runs out.

If the intensity becomes overwhelming, you can drop the sandbag for the step-ups.

sandbag
Andrew Tracey

About $60 on Amazon.

Build Your Own Sandbag

Want an affordable and easy-to-make workout tool? Follow these steps to create your sandbag for under $30.

What You’ll Need

  • 1 sturdy gym or duffel bag for about $18.
  • Up to 20kg of playground sand for $10
  • 3 heavy-duty garden bin bags
  • 1 roll of duct tape

Directions

  1. Fill a bin bag with sand, leaving some space for the sand to shift.
  2. Wrap the top of the bag tightly and seal it with duct tape.
  3. Double-bag it twice more for durability, ensuring room for movement.
  4. Place the sandbag into your duffel bag and zip it shut.

Now you’ve got a rugged workout tool that’s perfect for building strength and torching calories.

Master the Moves

Here’s how to perform each exercise in the workout:

1. Squat

  • Hold the sandbag tight to your chest or over one shoulder.
  • Squat down, keeping your chest up, knees wide, and heels grounded.
  • Drive back up through your heels.

2. Clean

  • Squat down to grab the sandbag with arms straight and chest up.
  • Drive up through your heels to lift the sandbag to one shoulder.
  • Alternate shoulders with each rep.

3. Overhead Press

  • Hold the sandbag at chest height with elbows tucked in.
  • Press it overhead until your arms are straight.
  • For added momentum, use a slight dip with your knees to push press the bag up.

4. Step-Up

  • Hold the sandbag at your chest or over one shoulder.
  • Step onto a sturdy surface like a park bench, driving up with your leading foot.
  • Alternate feet with each rep.

Why You Should Try This Workout

Sandbag workouts are a game changer for building functional strength, improving stability, and enhancing cardiovascular fitness. Plus, the DIY approach means you’ll save money while getting a versatile tool for full-body training. Head outside and let the gains begin!

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