Step away from the weights room (for a bit at least). There are plenty of benefits to be had from switching things up every once in a while and sandbags are an easy way to do just that.

Sometimes a visit to the gym can be the last thing you want to do after a long day at work. That’s besides the fact that some of us have jobs that require regular visits to other cities. It’s therefore hard to get into a routine of going to gym. Well, you are  in luck and officially excuse- free. For this workout; all you need is a weighted bag- even your travel one will do.

How to do it: Perform 15 reps per move. Repeat 3-5 rounds depending on your level of fitness.

Single Leg Romanian Deadlift:

How to:

  • Stand holding the sandbag on the perpendicular handles.
  • Bend at the hips and extending one leg out behind you.
  • Reach for the ground with the bag.
  • Go as low as you can while maintaining a neutral spine.
  • Keep your pelvis level and don’t allow your hips to rotate.
  • Contract your hamstrings and glutes to return to the upright position.
  • Perform all the required reps with one leg behind you.
  • Then repeat with the opposite leg.

Related article: 5 Core Exercises In 5 Minutes To Help Build Your Strength And Confidence

Lateral Lunge With Shoulder Switch Overhead Thrust:

How to:

  • Stand upright with the sandbag positioned on one shoulder.
  • Lunge to the side with the leg on the same side as the bag.
  • As you press back up through the leading leg, press the sandbag up and overhead.
  • Switch the bag to the other shoulder as you reach the upright position, then perform the lunge movement on the other side.

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Front Squats (2 Half 1 Full):

How to:

  • Stand with your feet placed hip-width apart.
  • Holding the horizontal handles with an overhand grip, clean the sandbag to your front.
  • Let it rest on your arms and shoulders.
  • Keep the bag high by keeping your elbows up and your chest high as you squat down to parallel for two reps.
  • For the third rep squat as low as possible while keeping proper form.

Related article: 10 Great Stretches That Benefit You After a Lower-Body Workout

Bent-Over Rows:

How to:

  • Hold the bag on the perpendicular handles with an underhand grip.
  • Bend the knees and hinge over at the hips to a 45-degree angle.
  • Keep your back straight and neck and spine in a neutral position as you row the bag up towards your chest.