Wild Workout Wednesday: Ultimate Sandbag Upper Body Burner Workout

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Welcome to back to our Wild Workout Wednesday link up! Each week I link up with Angelena Marie from  Angelena Marie: Happy, Healthy & Balanced , Upala at Pretty in Pink Fitness, and Amber at Bold Fit Mom  to bring you workout ideas, motivation, inspiration and recipes to try.  Join us for a wild workout each week by reading along or grab the button and link up if you have a fitness or healthy living post to share!

Over the course of the last few days, several different DVRT complexes and exercises have been shared in groups and via email and I want to preface this by saying, HECK YEAH for DVRT!!!! Ultimate Sandbag can be used for so much than you might think, it truly is such an amazing tool! 

Want to get become a stronger runner? This is a great complex put together by DVRT Master Chief, Steve Di Tomaso.  Ps.  It DOES NOT involve running with the sandbag 😉 

Want to improve your punching power? You can incorporate some of these rotational power drills into your workouts like rotational presses, inside out cleans and outside in cleans. 

The USB is really unlike no other fitness tool out there and since it is so diverse and unique, it can’t really be compared to say something like a barbell BUT that doesn’t mean that you can’t do similar exercises.


On Monday my ShiftFit workout called for using the barbell for an upper body complex.  I have a barbell at home but didn’t know we’d be using it until Sunday night when the workout was posted.  Upon reading the complex I soon realized that there was no way I’d be able to complete it with the one barbell I had, it was simply just too heavy. 

You might also like:  5 Ultimate Sandbag Exercises To Make Your Booty Stronger

I certainly wasn’t going to skip the workout so that meant I had to improvise and I quickly realized that the sandbag would be the perfect way to get the workout in.  In fact, and in my opinion, it flowed a lot nicer with the sandbag than it would have with the barbell.  That may just be my fear/lack of experience with a barbell speaking though 😉

Here is what I came up with using the Ultimate Sandbag:

Ultimate Sandbag Upper Body

 Do each exercise five times and don’t put the sandbag down until the end of the round (as was also our instructions with the barbell).  Rest for 60 seconds between rounds. 

I used a 40 lb strength sandbag for this complex but you should use a weight and size that feels challenging but comfortable during the exercise that is weakest for you. 

Below I have demonstrated each exercise though I must apologize a little for my form.  I did the entire workout yesterday then again today to film it, this was my 4th attempt (first the lighting sucked, then I was making ugly faces) so I am a bit fatigued.  My right knee looks weirdly turned in for a second at the beginning (according to my husband I have an increased Q-angle) and the last push press is more of a thruster but you get the general idea :) 

Oh and I added music so you didn’t have to hear my old knees crack every time I squat (they do and it’s loud and gross), you’re welcome! 

I know it doesn’t seem like a lot given the low amount of reps but I promise you, your arms will be on FIRE…in a good way! :) Oh and by the way, Ultimate Sandbag is having a Spring Cleaning Sale and all bags, DVRT gear and workouts are 20% off right now using code “USB20“.

You might also like:  5 Reasons to Workout with a Trainer

Make sure to linkup if you have a workout you’ve been loving, a fitness find or healthy recipe to share! Just be sure to grab the badge below and link back and we will be sure to spread the inspiration around! 

Oh and don’t forget to enter our #SpringFeverFitness Giveaway!

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About me

Annmarie is a self proclaimed foodie, avid long distance runner and functional fitness coach. A DVRT Master Trainer, HKC Instructor and food allergy sufferer, she writes about strength training for runners as well as shares allergy friendly recipes for busy athletes.   She is also the owner of Strength In Motion Studio, mother of two sassy sisters and wife to a chronically busy chiropractor.   Subscribe by email for updates to get the latest workouts, advice and recipes straight to your inbox!


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