The Big 300
The Original Sandbag Workout. 10 moves, 30 reps each, in 10 minutes. It burns up to 492 calories over the course of the day.
How to do it
Do 30 reps of each move, in order, with as little rest as you can. Keep the movements controlled. The shifting sand does the rest.
Sandbag Squat
Legs and glutes
Hug the bag at your chest, sit back and down, then drive up through your heels.
Sandbag Plié
Inner thighs and glutes
Wide stance, toes out, bag held low. Lower straight down, then squeeze up.
Heel Raise
Calves and balance
Bag at your chest or on your shoulder. Rise onto your toes, pause, then lower slowly.
Shoulder Press
Shoulders and core
Bag at shoulder height. Press it overhead without arching your back.
Triceps Extension
Back of the arms
Bag overhead in both hands. Lower it behind your head, then extend.
Chest Press
Chest and arms
Lie on your back, bag over your chest. Press up to straight arms, then lower.
Bent-Over Row
Back and posture
Hinge at the hips with a flat back. Pull the bag to your ribs.
Sandbag Curl
Biceps
Elbows pinned at your sides. Curl the bag up, then lower it slowly.
Shrug
Upper back and traps
Bag hanging at arm's length. Lift your shoulders to your ears, then release.
Weighted Crunch
Abs
Bag on your chest, knees bent. Curl your shoulders up and exhale.
Want more? Follow along on video
Check with your doctor before starting any new exercise program. Stop if you feel pain or dizziness.
Ready for 300?
One 8 lb bag is all you need.