Sandbag training expert Josh Henskin takes you through a number of sandbag drills that helps get ripped and build muscles.
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Hi, I am Josh Henkin again for Sandbag Fitness Systems and the UltimateSandbags.com. Here is our beginner routine. With all our routines we want to do a lot of drill because it integrates the whole body at once, it makes for an awesome fast fat burning workout. So to start with, we are going to start with most fundamental exercises which is the Zercher Squat. The Zercher Squat requires me to bring the sandbag up in the crook of my arms. The keys are to keep my arms up, which now work my core really, really hard. And with that perform eight squats. So, for those of you who have trouble squatting with the barbell before, you know why this would be much easier as far as comfort, much more challenging in the abs. Alright, now to make this a great fat burning workout we are not going to go on rest. We will work from 30-60 seconds. We are going to our next drill and the next is one is going to be our overhead press. So again, working from the ground up, we are working the whole body here, even though this is standing upper body drill, you can't do it without the whole body being involved. We have up the shoulders, we will do ten presses. Now what we will see is bag shifting which makes it harder to control, more demanding on my entire body, this is what makes you smoked so fast during the sandbag training. Alright, nice as you could throw him down and have some fun with it. Our next drill is Shouldering, it's all like doing a clean, it's a very powerful drill. It gets your heart rate up like that. We are going to do six repetitions each side. The goal is to bring the bag to the shoulder without twisting or turning. So we are standing right over the top, bag goes back. My hand is on the bag, pick it up, back down. Again, you can't tell me one muscle that isn't been work here. It's very easy to learn, amazing for producing fast results. My heart rate is already going pretty hard. Alright, you see I am out of breath, haven't checked the weight of the bag yet, which we could and we are getting trouble in workout just right now. Another thing about sandbag is anything you could do with the barbell or the dumbbell, you can do with the sandbag. So we are doing some pushing with overhead, we are doing some pulling ropes. We are doing some bell rows right here with the straps. You need straps on mid right there, twelve rows. Grab on, pull those shoulders back, abs, hips, upper back arms all involved. Alright, now one more drill for you. We are going to take the gap to another level. You can, you want great abs, you have got to exercise like this. We are going to do three repetitions each side. You have got to do the same for both. So I am going to lie down with bag over my shoulder. Okay, this is far more demanding, to get up on the trunk. I am going to roll, push-up, elevate, from down, well this is partial, we are going to work out so doing the whole version a little bit later. But it's still amazing, for obliques, hips and overall abdomen area. Normally you do three, when you start, it's like little sweat going, my heart rate is going. We want repeat this two or three times. Well this is starting out routine, we are going to do stuff like this three days a week, we are going to be trained that real fast. So make sure you check out the ultimate sandbag at the UltimateSandbags.com. There are great resources at the sandbagmanual.com.
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