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:  10 Minute Ultimate Sandbag Core Workout For Runners

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:  18.12 Challenge Race Recap

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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Reply April 22, 2015

Can you tell me more about these sandbags...where to find? certifications? Can you teach these? (sorry new reader so you may have done this before :) ) but this looks super fun and super effective!
Sarah@creatingbettertomorrow recently posted...Too Much Nut ButterMy Profile

Nora @ 2 Generations Running
Reply April 22, 2015

Great thought improvising with the sandbag! Haha, I think I would be intimidated by barbells too, except that I use them in classes so the form is demonstrated to me and I can make it as light (or heavy) as I want. :)
Nora @ 2 Generations Running recently posted...Tuesday Runday: Week 3My Profile

    Reply April 22, 2015

    I need to get schooled in barbells because apparently a lot of our ShifFit workouts are going to be using them. I am going out in a bit to buy some lighter ones...so scared! Haha.

Reply April 22, 2015

OMG I need to try this! looks killer. love the sand bag

    Reply April 22, 2015

    It is killer!!! I was seriously having to try really hard on my 4th attempt which is why my form is suffering a bit...I am SO sore right now, haha!

Susie @ SuzLyfe
Reply April 22, 2015

This sounds great! I wonder if I can just use Zoe...
Susie @ SuzLyfe recently posted...Easy Cornbread Zucchini Protein Muffins (Gluten Free Recipe)My Profile

    Reply April 22, 2015

    I am sure she would love it! ;)

Deborah @ Confessions of a Mother Runner
Reply April 22, 2015

ooh thanks for reminding me that I still need to get one of these sandbags. I love these types of workouts. Thanks for the link up
Deborah @ Confessions of a Mother Runner recently posted...Are you Fearless? 261 With Skirt SportsMy Profile

    Reply April 22, 2015

    You totally need to buy one, they are having a 20% off sale right now too using code USB20 :)

Reply April 22, 2015

I never would have considered a sandbag workout! What a cool strength training alternative!
Salt recently posted...Running on Cloud 9. {Hoka One One Clifton Review}My Profile

    Reply April 22, 2015

    It really, really is!!!

Reply April 22, 2015

Love it! That's what I feel like I'm doing when I lift my 3 year old...I think the sandbag would be much more cooperative though! I'll have to check that out!
Michelle recently posted...3 Reasons You’re Not Getting Your HIIT Workouts DoneMy Profile

    Reply April 22, 2015

    Haha yes, it would probably be more cooperative! :P

Reply April 22, 2015

This is great! I don't have a sandbag but I've wanted one for a while. Maybe I could make one. I wouldn't have all the handles on the actual USB, but it could work for now.
Larissa recently posted...|mindfulness| The courage to be honest with confidenceMy Profile

    Reply April 22, 2015

    I have seen tutorials on how to make them online but the handles really do play a key role in the function of the bag (aside from picking it up). If you get to try a USB out somewhere and like it, they are definitely worth investing in!

Reply April 22, 2015

Great workout! This makes you look so strong! One day I'll get a sandbag to try these out.
Ivanna recently posted...How To Cope With Social AnxietyMy Profile

    Reply April 22, 2015

    Thank you! :) They are fun to workout with, give it a try if you have the chance!

Reply April 22, 2015

I love when an improvisation works out! Love the sandbag!
AmyC recently posted...Finding Fitness at the BeachMy Profile

    Reply April 22, 2015

    Me too! It is a lot of fun!

Mary Beth Jackson
Reply April 22, 2015

The sandbag looks easier to use than a barbell! Looks like an awesome workout- you must be pooped!
Mary Beth Jackson recently posted...Running Favorites- Questions AnsweredMy Profile

    Reply April 22, 2015

    I am SO POOPED haha.

Jess @hellotofit
Reply April 22, 2015

I so wish I could join you for a sandbag workout! I've never used them before. Great post, as always. Happy Wednesday!
Jess @hellotofit recently posted...Back to the Basics: Romanian deadliftMy Profile

    Reply April 22, 2015

    I wish you could too, I think you'd like it! :)

Sam @ PancakeWarriors
Reply April 22, 2015

I've never used sandbags to workout - but I'm so intrigued!! What a great way to change it up!
Sam @ PancakeWarriors recently posted...Strawberry BrowniesMy Profile

    Reply April 22, 2015

    If you ever have the chance to use one, do. I think you'd like it! :)

Ange @ Cowgirl Runs
Reply April 22, 2015

Oh my gosh, that workout looks insane!
My knees (and hips) also creak and crack all the time.
Ange @ Cowgirl Runs recently posted...Running Paris – Paris Marathon Recap by a First Time MarathonerMy Profile

    Reply April 22, 2015

    I think it is so weird when I hear my knees crack- it doesn't hurt, they are just loud!

Tamieka@ Fitballingrunningmom
Reply April 22, 2015

USB! Something to add to my 'home gym'...I will give my husband your email adrress so he can fuss at you for having me add one more thing to the house! LOL!!

This will surely be a nice mix up in workouts!

Thanks for this info!

    Reply April 22, 2015

    Hahaha yes, it is the best piece of equipment I own! So versatile- definitely a must for the home gym ;)

Reply April 22, 2015

What a great workout! Thanks for the demo video! I totally hear you on the multiple retakes due to bad lighting, funny faces, getting tongue tied...you name it, I've done it! lol
Aimee recently posted...Retro Repin Party Week 39My Profile

    Reply April 22, 2015

    Hahaha I am glad you can relate. I literally was like - oh well, looks good enough after the 4th attempt!

Angelena Marie
Reply April 22, 2015

That sandbag seems like a great workout tool!! I love all they ways you can use it! I will def have to check it out! Love the video too girl, nice work!
Angelena Marie recently posted...Wild Workout Wednesday + Fitness Gear Review +Stroller Running Day LaunchMy Profile

    Reply April 22, 2015

    Aw, thank you! Yes, the USB is an awesome tool, check it out and do a workout with one if you ever have the chance! :)

Renee @ Bendiful Blog
Reply April 22, 2015

Wahooo! My gym finally has one of these babies so maybe now I can try one out. Greta link up as always my dear! Looking Fierce! :)
Renee @ Bendiful Blog recently posted...Pull-Push-Pop Bosu WorkoutMy Profile

    Reply April 22, 2015

    Thank you! Let me know what you think if you get a workout in with the USB- it is a lot of fun :)

Reply April 23, 2015

Looks like fun! I dont own a sandbag yet...very tempting! Great post!
Autumn recently posted...6 Exercises to Banish Blog Writer ButtMy Profile

    Reply April 23, 2015

    I think you'd love it, so much fun!!!

Nicole @ Fitful Focus
Reply April 24, 2015

BEAST!! That is all.
Nicole @ Fitful Focus recently posted...SPIbelt ReviewMy Profile

    Reply April 25, 2015

    Why, thank you! ;)

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