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The Weighted Bag Workout

The Weighted Bag Workout

Try this full body workout with one versatile tool – all you need is a weighted bag

Sometimes a visit to the gym can be the last thing you want to do after a long day at work. That’s besides the fact that some of us have jobs that require regular visits to other cities. It’s therefore hard to get into a routine of going to gym. Well, you are  in luck and officially excuse- free. For this workout; all you need is a weighted bag- even your travel one will do.

The Moves

  1. Single leg Romanian deadlift
  2. Lateral lunge with shoulder overhead thrust
  3. Front squats (2 half, 1 full)
  4. Bent-over rows

How to do it: Perform 15 reps per move. Repeat 3-5 rounds depending on your level of fitness.



Stand holding the sandbag on the perpendicular handles. Bend at the hips and extending one leg out behind you. Reach for the ground with the bag. Go as low as you can while maintaining a neutral spine. Keep your pelvis level and don’t allow your hips to rotate. Contract your hamstrings and glutes to return to the upright position. Perform all the required reps with one leg behind you. Then repeat with the opposite leg.



Stand upright with the sandbag positioned on
one shoulder. Lunge to the side with the leg
on the same side as the bag. As you press back
up through the leading leg, press the sandbag
up and overhead. Switch the bag to the other shoulder as you reach the upright position, then perform the lunge movement on the other side.


1240x660_frontsquats3. FRONT SQUATS (2 HALF, 1 FULL)

Stand with your feet placed hip-width apart. Holding the horizontal handles with an overhand grip, clean the sandbag to your front. Let it rest on your arms and shoulders. Keep the bag high by keeping your elbows up and your chest high as you squat down to parallel for two reps. For the third rep squat as low as possible while keeping proper form.


1240x660_34. BENT-OVER ROWS

Hold the bag on the perpendicular handles with an underhand grip. Bend the knees and hinge over at the hips to a 45-degree angle. Keep your back straight and neck and spine in a neutral position as you row the bag up towards your chest.

Author: Tanja Schmitz

Co-Publisher at Maverick Media and until recently, Fitness Magazine editor. Tanja now manages multiple digital platforms, consults and create exciting campaigns and opportunities in the fitness industry. You’ll find her behind her computer or on her bike, dreaming up new ways to improve or create content for you.


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