Full Body Workout with Sand Bag (By Escape Fitness)


Today’s full body workout we will use the Sand Bag (By Escape Fitness) as our training tool. These fitness videos feature one of FASTER’s Mentors  Ebenezer Osinowo .  This workout you can train your client indoors or outdoors. To intensify the workout, increase the weight of the Sand Bag each set.  If you are a new trainer and wants to get a heads up on your competition, then take FASTER’s Circuit Trainer CourseMulti Modality Training – Based on the Principle of Rule the Tool, 1500+ Exercises and Growing , 20 Exercise Templates that can be used in many ways by just inserting some of the 1500+ exercises.


Sand Bags

Sand Bags are a new training tool by Escape Fitness. The unstable load makes users work harder and activates the stabilising muscles throughout the whole body. This bag is tough too – the robust material makes this the ideal tool for indoor and outdoor bootcamps. A unique feature of the Sandbag is the reinforced handles, while the number of handle positions offers true versatility. It comes pre-filled, so it’s ready for use immediately.  Extra tough – our Sandbags feature superior design, double stitched, reinforced grab handles which allow the bag to be lifted, thrown and caught with one or two hands.  User friendly – weight is created by steel sand granules to generate a smooth shift of weight rather than a sudden thud.  Multiple handle positions add new variety to fundamental lifting patterns. As well as throwing, our bags can be placed across the shoulders or chest for more challenging squats and jumps.


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Today’s Workout:  60-second intervals per exercise, 20-second rest period between exercises , repeat 3 times, increase weight of the Sand Bag for each set. This workout will give your client a full range of motion.


Exercise 1 Sand Bag Transverse Jump big curl ankle to overhead transverse



Exercise 2 Sand Bag Sagittal Jump big curl ankle to overhead frontal



Exercise 3 Sand Bag Sagittal Pivot bent over row low to chest frontal



Exercise 4 Sand Bag Transverse Jump slam and high pull sagittal



Exercise 5 Sand Bag Transverse Pivot bent over row low to chest transverse