Nonstop Sandbag Workout
Master SoulCycle trainer, bike racer, and Amazing Race contestant Kym "Nonstop" Perfetto always totes a duffle bag full of empty plastic bags with her to the beach. Once she arrives, she fills the plastic bags with sand, ties them up and places them in the duffle. The result is an instant, variable-weight sandbag. “By repurposing the plastic bags as sand containers, you have a lot of control over how heavy make your bag for various workouts, and it keeps your bag clean,” she says. Stuff four plastic grocery bags with sand, tie them off so they don’t leak, and place them into an empty gym bag. You can add or remove bags of sand to customize the weight to your workout.
Bicep Curls: Keep your feet hip-width apart, engage your core, and curl your sand-filled bag with both arms. This will help you get used to the weight and how the sand feels when it moves around. If it feels too easy, add more sandbags. Perform until failure.
Squat Switch-Up: Start with the sandbag on your right shoulder and your feet together. Step out to the right side and squat. Bring your legs back together, switch sandbag to the left shoulder and step out to the left side and squat. Repeat until you’ve squatted 10 times on each leg.
Around the World: Hold the bag with both hands in front of you. Bring the bag up and around your shoulders, making a circle around your head. Perform five reps in both directions.
Row with Press: Bend forward with your weight back on your heels. With both hands, bring the bag up into a row, repeat for a second row, then bring it to your chest, stand up, and press it overhead. Keep doing this for a total of 20 rows and 10 overhead presses.
Sandbag Drag: This move will work every muscle in your body. Start with the bag a couple of feet in front of you. Get into a plank position on your palms and grab the bag with your right hand. Pull it under your hip and take two bear crawl strides back so that it's just in front of your shoulder. Then push it forward and take another two bear-crawl strides forward. Do this back-and-forth motion until you have completed 10 with each arm. (Watch the move here).