The World’s Simplest Workout

If you served as an infantryman during your National Service, you’ll know that any training involving sandbags spells misery. What you don’t realise is that a sandbag is all the hardware you need to perform a highly effective training regimen, according to strength coach Mike Morris. “The ever-shifting shape of a sandbag makes it nearly impossible for you to settle into a lifting groove like you do with free weights or machines. So every workout is unique and challenging,” he says. THE SANDBAG WORKOUT Your first step, of course, is to buy a 20kg bag of sand. (Any shape will work.) Next, use Morris’ four pillars of sandbag training below to build a stronger, leaner and more athletic body. Simply follow the directions and perform the exercises in the order shown. After you’ve completed all four, rest for a minute or two, then repeat the circuit 3 to 5 times.

1 SHOULDER THE LOAD
Like a Power Clean, shouldering a sandbag – lifting it from the floor to your shoulder in one explosive movement – requires a coordinated effort involving the use of your core, upper body and legs. It also challenges your balance because the bag’s weight distribution shifts as you lift it.
HOW TO DO IT: Place the sandbag on the ground directly in front of you. Bend at your hips and knees and maintain the natural arch in your lower back until you can grab the bag by its sides. In one powerful movement, rise to a standing position and lift the bag to your right shoulder by forcefully straightening your legs, thrusting your hips forward and pulling the bag with your arms. Reverse the movement and repeat.

YOUR CHARGE: Do 6 reps on your left shoulder, followed by 6 reps on your right. Rest for a minute and then proceed to the next exercise.

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2 WALK OFF YOUR GUT
Because of its awkward shape, a sandbag requires you to expend more energy to lift it. And in addition to burning calories, you can challenge your strength and increase your stamina with the bear-hug walk.


HOW TO DO IT: Wrap your arms around a sandbag (or hold it overhead) and walk while maintaining a perfect posture – that is, stand tall with your abs braced, chest up and shoulder blades pulled back and down.
YOUR CHARGE: After you’ve completed your 1-minute rest in the first exercise, perform the bear-hug walk for 30 seconds. Then proceed to the next exercise in this circuit.

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3 GRIP, ROW AND GROW
There’s no convenient place to grip a sandbag. To hang on to it, especially in muscle-making moves like bent-over rows, you must crush the bag with your hands and pinch it with your fingers. As a result, you’ll work all the muscles in your hands and forearms while intensively training both your back and biceps.
HOW TO DO IT: Grab the bag with both hands and stand with your knees slightly bent. Maintain the natural arch in your lower back and bend forward at your waist until your upper body is almost parallel to the floor. The bag should hang straight beneath your shoulders – that’s the starting position. Now, without moving your torso, pull the bag as close to your lower rib cage as possible.  Pause and then lower the bag to the starting position.

YOUR CHARGE: Do 8 reps, rest for a minute and repeat the bear-hug walk before going on to exercise 4.

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4 SQUAT FOR STRENGTH
Sandbag lifts don’t have to be complicated to be effective. And few exercises can compare to the classic squat for building total-body strength and muscle.
HOW TO DO IT: Hold a sandbag in a bear hug while standing. Initiate the movement by pushing your hips back. Lower your thighs until they’re at least parallel to the floor and then press back up. Too easy? Pause for 2 or 3 seconds in the down position of each rep.

YOUR CHARGE: Perform 5 reps, rest another minute, and do the bear-hug walk again. Then start over with the first exercise.