420 Rep Full Body Sandbag Workout

420 Rep Full Body Sandbag Workout

Earlier this week we wrote all about why sandbags are such an awesome and versatile fitness tool along with some ideas for super cool sandbag exercises you can add to your next HIIT workout.

So I thought it would be fun to put together a little sandbag workout to show you just how rad sandbags really are.

And remember, if you don’t have your own sandbag or don’t have access to one at a gym, you can always make your own by filling a duffel bag or backpack with a bunch of heavy stuff. No excuses!

Here’s what you’re going to be doing:

Set a stopwatch and repeat the following sequence four times as fast as you possibly can:

20 sandbag squats
5 sandbag burpees
10 sandbag clean & presses
10 single leg deadlifts per side
50 mountain climbers

Bonus: At the end of the workout, do 5 sandbag sprints to make sure you don’t have anything left to give.

As always, work as hard as you can to get the most out of this workout! And don’t forget you can get this and all new workouts straight in the app when you join as a Super Athlete.

Exercise Descriptions

Sandbag Squats

420 Rep Full Body Sandbag Workout

Stand with your feet about hip-width apart while holding a sandbag or heavy backpack on the back of your shoulders. Pull your shoulders back and engage your abs as you push your butt and hips back as if you were sitting in a chair, making sure to keep your weight on your heels.

Squat down as low as you can, aiming to touch the back of your legs to your calves. Squeeze your butt as you return to standing and repeat.

Sandbag Burpees

420 Rep Full Body Sandbag Workout

Stand straight holding the sandbag or heavy backpack at your waist. Lower the sandbag to the ground in front of you and kick your feet back into a push up position. Do a push up over the sandbag, then return your feet back to the squat position as fast as possible.

Immediately stand up and raise the sandbag above your head into a shoulder press position. Lower down and repeat the entire sequence.

Sandbag Clean & Presses

420 Rep Full Body Sandbag Workout

Stand with your feet about shoulder-width apart while holding a sandbag in a neutral grip. Bend at the knees and hips while keeping your back flat and place the sandbag on the floor. Extend at your knees and move your hips forward as you pull the sandbag up towards your chest and land in a deep squat position.

Stand up and press the sandbag overhead. That’s one rep.

Single Leg Deadlifts

420 Rep Full Body Sandbag Workout

Stand on one leg while holding a sandbag or other weight in front of you. Lift one leg, holding the supporting leg straight and firmly on the ground. Keep your back straight as you bend from your hips and lower your upper body until the sandbag touches the ground.

Stand back up, keeping the supporting leg straight the entire time. That’s one rep. Make sure to work both sides.

Mountain Climbers

420 Rep Full Body Sandbag Workout

Start in a plank position with your hands on the sandbag (optional, but why not). Tighten your core, then bring one knee toward your chest as far as it will go. Repeat with the other knee, so it feels like you’re running in place.

Sandbag Sprints

420 Rep Full Body Sandbag Workout

Grab the sandbag on one shoulder then run as fast as you can! Switch shoulders and repeat.

Workout Instructions

Workout equipment:

Workout type: Challenge

Timer setting: Stopwatch

Repeat 4x:

20 Sandbag squats
5 Sandbag burpees
8 Sandbag clean & presses
8 Straight leg deadlifts / side
50 Mountain climbers

Bonus: 5 sandbag sprints


Leave your time in the comments below.

Did you do this workout?

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3 thoughts on “420 Rep Full Body Sandbag Workout”

  1. Thank you for listening Krysta! I put this on my wish list, when you took the survey, to include sandbag workouts for variety and resistance. It’s really cathartic to be slamming that sandbag! You are the best!

  2. Nice sets; on the clean and jerk, tho, shouldn’t the “sqaut” portion occur while you’re lifting the weight off the ground — that is, the idea would be to pull your body down and under the weight, not throw the weight up just to squat it?


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