Total Body Core Blasting Quad Blasting Workout

Published by Jason Narog on

Sandbag Workout

Catchy enough title? This is a total body, core blasting, quad blasting workout. You’ll want some gear, but as always feel free to substitute what you’ve got with where it fits. 3 rounds, no time limit. Grinding exercises are 12 reps, ballistics are 10 reps or timed (depending on the exercise.)

  • Medicine Ball
  • Kettlebell
  • Bulgarian Bag(s)
  • Sandbag(s)

My original plan was to group this into groups of 3’s, but changed while in action.

If you don’t have a Bulgarian Bag yet, A) what’s wrong with you? and B) you can probably get away with doing this entire routine using kettlebells, dumbbells, and the medicine ball.

Upper Body

  • Medicine Ball Slams for time (30 seconds)
  • Bulgarian Bag Bent Over Row
  • Bulgarian Bag Front Raise
  • Bulgarian Bag Squat to Press (Thrusters)
  • Bulgarian Bag Behind the Head Press
  • Bear Crawls (for distance)

Lower Body

  • Sandbag Cleans
  • Sandbag Deadlifts
  • Sandbag Clean to walk (racked carry, 30 seconds)
  • Kettlebell Russian Hard Style Swings (10)

Auxiliary

  • Bulgarian Bag Spins (10 each direction)
  • Bulgarian Bag Bicep Curls
  • Bulgarian Bag Tricep Extensions
  • Bulgarian Bag Squat Throws (for time, 30 seconds)

Coaching Notes

While it’s true every exercise utilizes the core in one way or another, this turns into a “use your core or you’ll not be having a good day” type of routine. The swings, cleans, and deadlifts all utilize a hard style plank at the top of the exercise. The clean to cruise (or walk) is a racked carry that forces the core and glutes to fire while trying to keep yourself balanced.

The hamstrings get a good amount of work from the swings, cleans, bent over row, and deadlifts as well, as do the lats.

The multiple squatting exercises give your quads a good burn, and the moving from station to station without much rest in-between creates an incredibly tiring circuit.

Being that we’re going for 12 reps on each exercise make sure you choose an appropriate weight for you.

Hey, wait!

Here's 10 Cardio Muay Thai Kombos for you!