Sandbag Workout

The sandbag is one of the most versatile pieces of workout equipment. You can include it in runs, HIIT and strength workouts. If you don’t have a sandbag, you can check out how to make one at home here. Sandbags are great for functional strength. If you follow my tutorial there won’t be any handles on the bag. So, it is more difficult to carry, which engages muscles that usually are not incorporated. Below, I will go through some strength exercises you can include your sandbag in. And later I will give a sample workout.


I split the exercises up into muscle groups.


Squat: regular, zercher, goblet

Lunge: forward, reverse, side, walking


Lunge to Step-up

Good Mornings


Floor/Bench Press







Overhead Tricep Extension


Crunches: regular, side


Russian Twists

Full Body


Clean and Press


Turkish Get Up

There a lot more exercises out there, but these are the ones I have been using. Since the sandbag is lighter than the weights I do, I just perform more reps and sets. Also, since the sandbag does not have handles most of the exercises above is a whole body workout. You really have to engage the core.

Sample workout


Run for 5 minutes at 50% intensity

Forward and reverse arm circles 10 each way

Main workout:

(Exercise: Sets/reps)

Zercher Squat: 4-5/10

Snatch: 4-5/10

Lunge to Step-up: 4-5/5 each side

Good Mornings: 4-5/10

Clean and Press: 4-5/10

Through this workout I wanted to include many ways of holding a sandbag. This allows me to feel more comfortable with a sandbag in the sandbag carry, during a Spartan Race. Also, the lunge to step-up is one of my exercises with the sandbag.


The sandbag workout above, is just one of many you can do. I have been doing this for a few weeks now and have definitely seen improvements in my fitness. I hope it does the same for you!!


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Foam Roll Routine


The foam roller is an absolute essential for anyone who is active. You can get yourself a free massage after every workout, even though you have to put some work into it. In an earlier post I explained my usual foam rolling routine, since then I have refined it a bit and it has done wonders for myself.

Where to Buy

You can find a foam roller at most sports stores and online. I get mine from Amazon and mine is by the brand TriggerPoint. I also like to use the handheld versions of foam rollers to work on more precise areas. You can buy foam rollers that are tiny all the way to full body!

The Foam Roller I use: here

Handheld Foam Roller: here

*This post contains affiliate links, which means I receive a small commission if you make a purchase using this link.


Here is a list of the body parts I foam roll in order.

1-Both Quads     2-Left Quad     3-Left IT Band     4-Right Quad     5-Right IT Band     6-Butt

7-Left cheek     8-Right cheek     9-Both Hamstrings     10-Left Hamstring     11-Right Hamstring

12-Both Calves     13-Right Calf     14-Left Calf     15-Left outer shin     16-Right outer shin

17-Left Hip Flexor     18-Right Hip Flexor     19-Entire Back

I usually set a stopwatch up on my phone try to roll each part for 30 seconds. I try to perform this routine after every workout, as well as on every rest day. It truly helps with my recovery.

To sum it up

As said before, for any active individual the foam roller is a must. It doesn’t have to just be used for recovery, but it can also be used for a warm up to get the blood flowing. I hope this routine helps you like it has helped me!!


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