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Build Fast Muscle With the Sandbag Workout

If you’re interested in building strength, muscle, and raw power quickly, but aren’t ready to shell out tons of dough for a gym membership or expensive Olympic weights for a home gym, consider sandbag training. Sandbags—those things construction companies use to prop up fences and coastal towns to prevent flooding during hurricane season—can be had cheaply, and their clumsiness makes them ideal for tough workouts that they engage your core and build muscle fast. Nowadays, too many people are looking for the easy way out. They’d rather do bicep curls with twelve pound weights than actually work their bodies. Sandbag training works your body by engaging muscles you didn’t even know you had, resulting in functional strength gains quickly, as well as being a great weight loss workout.

The best part about sandbags as a training tool is their low cost. You can get empty sandbags from your local hardware store for less than a dollar each, and then all you need to do is find sand or gravel or buy cement to fill the sandbag. Once you’ve filled your bag, close the top with a zip fastener (usually found next to the sandbags at the hardware store). Sandbags are malleable and shapeless, so they will fit almost anywhere in your home. If you plan to store them indoors, you may want to fold your sandbag to prevent leakage. For a permanent sandbag, you could always fill a sandbag or even use a special sandbag designed specifically for gymnastics (although these will be much more expensive). Whichever you choose, you’ll get high-quality home exercise equipment for cheap.

Two great sandbag building workouts that will tax your system and build strength and muscle quickly can be performed in the privacy of your own home. The first is the sandbag launcher. Hold the chest of the sandbag up with two hands, one on each side, using your chest to push and support the bag. Perform a squat and as you return to the starting position, press the sandbag overhead. Bring it back to the starting position and squat again. Repeat. Now, since the sandbag will weigh about sixty pounds max, you should go for high reps and high intensity. This way you’ll work your shoulders, core, lower body and chest, all while working up a sweat and increasing your muscular endurance. For an extra kick, throw the sandbag over the head instead of just pushing it.

Next is the sandbag burpee. First, get into the pushup position, with the sandbag directed under your head. Perform a pushup and then rise to a squat position. Grab the sandbag, then step into a sandbag thruster by pushing up with your feet and pushing the sandbag over the top (or, again, even tossing it in the air). Lower back down and return to push-up position. Repeat, as fast as you can, and you’ll be building endurance and building muscle quickly in no time. For a visual example, check out this sandbag burpee video … but be warned, it’s pretty intense!

So if you can commit to spending a few bucks and taking about fifteen minutes out of your busy day, you can have an intense, primal workout that builds strength and muscle quickly.

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