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September 19, 2023 4 min read

Are you bored with your current training programme and seeking for a new challenge? The 20kg sandbag is a flexible training equipment that may bring a whole new dimension to your workout routine. In this post, we'll look at the advantages of working out with a 20kg sandbag and show you how to do an exhilarating sandbag exercise to get you started on your fitness path.


Why Choose a 20kg Sandbag for Your Workouts? 

A 20kg (44 pound) sandbag provides an ideal balance of resistance and mobility for people of all fitness levels. Here are some reasons why you should incorporate it into your workouts:

Sandbag exercise works numerous muscle groups at the same time, simulating real-life movements and improving functional strength. This correlates to improved performance in daily activities.

Unpredictable Resistance, the changing sand inside the bag provides an unsteady load, unlike regular weights. This puts more strain on your stabiliser muscles, which improves your balance and coordination.

Sandbag exercises range from squats and lunges to rows and presses. This variety keeps your training interesting and targets various muscle regions.

Sandbags are relatively affordable and take up very little storage space. You can get a good workout without having to buy a gym membership. 

Sandbags are lightweight and portable, making them a perfect alternative for outdoor workouts or for individuals who wish to mix up their training environment.


Now, let's dive into a 20kg sandbag workout that will elevate your fitness routine.

20kg Sandbag Workout

Make sure your sandbag is fully loaded and secure before you begin. Warm up for 5 to 10 minutes with light aerobic and active stretching.


Sandbag Squats (3 sets of 12 reps)

  1. Transfer the sandbag to your shoulder.
  2. Place your feet shoulder-width apart.
  3. Squat with your chest up and your back straight.
  4. Return to the beginning position by pushing through your heels.


Sandbag Lunges (3 sets of 12 reps per leg)

  1. Suspend the sandbag from your shoulders.
  2. Step forward into a lunge with your right foot.
  3. Lower your body till your knees are 90 degrees apart.
  4. To return to the starting position, push off your right foot.
  5. Rep using your left leg.


Sandbag Deadlifts (3 sets of 12 reps)

  1. Place the sandbag in front of you on the ground.
  2. Place your feet hip-width apart.
  3. Lower your body by bending at the hips and knees and grasping the sandbag handles.
  4. Lift the sandbag with your hips and knees extended, keeping your back straight.
  5. Return the sandbag to the ground.


Sandbag Bent-Over Rows (3 sets of 12 reps)

  1. Hold the sandbag in front of your thighs with both hands.
  2. Maintain a straight back by bending at the hips and knees.
  3. Squeeze your shoulder blades together as you lift the sandbag towards your waist.
  4. Return the sandbag to its starting location.


Sandbag Push Press (3 sets of 12 reps)

  1. Grip the sides of the sandbag and hold it at your chest.
  2. Place your feet shoulder-width apart.
  3. Slightly bend your knees.
  4. Push the sandbag above with your arms fully extended.
  5. Return the sandbag to your chest.


Sandbag Russian Twists (3 sets of 16 twists, 8 per side)

  1. Sit on the ground, legs bent, with the sandbag at your chest.
  2. Lean slightly back, engaging your core.
  3. Turn your torso to the right and place the sandbag beside your hip.
  4. Return to the centre and make a left turn.
  5. Repeat the motion.


Sandbag Sprinter Sit-Ups (3 sets of 12 reps, 6 per leg)

  1. Place the sandbag on your chest while lying on your back.
  2. Lift your upper body and bring your right knee to your chest to perform a sit-up.
  3. Lower your upper body and shift your weight on your left knee.
  4. Continue to alternate.


Sandbag Plank (3 sets of 30-60 seconds)

  1. Put the sandbag across your upper back.
  2. Put your hands and feet in a plank stance.
  3. Maintain a straight line from head to heels.
  4. Maintain the plank position while engaging your core.




Including a 20kg sandbag in your workouts can be transformative. This dynamic training tool promotes functional strength development while also providing unpredictable resistance, variety, and cost-effectiveness. Give the 20kg sandbag workout a try, and you'll quickly learn how it can test your body in novel ways while producing spectacular results. So grab a sandbag, get ready to sweat, and watch your fitness levels explode. 

Whether you're an experienced athlete or just beginning out, the 20kg sandbag may provide a whole new level to your training. Its versatility, paired with the variety of exercises available, makes it a fantastic choice for anyone wishing to increase strength, enhance balance, and improve general fitness.

As with any new workout regimen, it's critical to begin slowly and with good form. To keep your body challenged, gradually increase the intensity and complexity of your sandbag workouts. Remember that consistency is crucial to seeing results, so incorporate sandbag training into your workout routine on a regular basis.

So, what are you holding out for? Increase the intensity of your workouts with a 20kg sandbag and reap the great benefits it has to offer. This multifunctional piece of equipment can perform squats, lunges, deadlifts, and planks. Accept the variety, push yourself with new exercises, and reap the benefits of functional strength and better fitness. Your passport to a more exciting and effective workout programme is the 20kg sandbag.

Imanuel Reza Setyo
Imanuel Reza Setyo

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