🔥Shock your lower body and mix it up on your next leg day with any combination of these sandbag exercises. They are also great for crushing your core due to the shifting load of a sandbag and the increased stabilization demands.

1. Bear Hug Squat
2. 1-Leg Hinge to Clean
3. Alternating Lateral Lunge to High Pull
4. Alternating Rotational Lunge
5. Split Squat Shoulder Transfer
6. Stepup to Reverse Lunge

🧠I like sets of 10-20 reps or work periods of 30-60 seconds for these moves. The lower body has more slow twitch muscle fibers and responds very well to higher reps or extended time-under-tension. Most of my leg gainz have been from these types of protocols. It's also easier on the joints and better for fat loss and conditioning.

🏝Get my sandbags at the link below:


And get 15% off with my coupon code:




🤯Upgrade your core training with sandbags! The shifting nature of a sandbag turbocharges muscular activation and joint stabilization all over your trunk, hips, and shoulders. Plug any of these moves into a circuit as a core exercise or do them in order for 30 seconds on, 30 seconds off:

1. Plank Drags
2. Shoveling 
3. Crossover Plyo Pushups
4. Around The Worlds 🌏 
5. Bear 🐻 Drags- Left Arm
6. Bear 🐻 Drags- Right Arm

That’s 1 round. Do a single round as a starter or finisher. Do 3-5 rounds for a full workout, resting a minute between rounds.

💰Get 15% off MY SANDBAGS with my coupon code:


Sandman Complex!

A post shared by BJ Gaddour (@bjgaddour) on

💀Bags or bells? Pick your poison! Or mix between both options 💪🏼

1 Clean
1 Squat to Press
2 Alternating Reverse Lunges (1/side)

📝That's 1 rep. Set the clock for 2 minutes and do as many quality reps as you can. That's 1 round. Do 3-5 rounds, resting 1-2 minutes between rounds.

Click the link below to get my sandbags: