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Ultimate Sandbag Workouts for Real World Fitness

sandbag exercises

Amanda Thebe, DVRT Master (Creator DVRT over 40 Program)

sandbag workouts

This weekend sees Canada celebrating 150 years since the birth of it’s confederation. A fairly new country with a diverse and interesting history, that I am proud to have called my home for the past 14 years. I’m not Canadian or American (my accent gives me a bit away), but I love both so any excuse to celebrate something positive is always up my alley. Especially when I can show some of the DVRT Ultimate Sandbag workouts that I do love to share with so many!

Plus I wanted to celebrate what is a momentous occasion here and also the end of an era for me here in Toronto as in just a few weeks I will be packing my bags and heading for Houston, Texas to live for the next 4 years. You think my English accent will blend in with the Texas landscape;)

It is fair to say that life has been a little hectic for me of late, so prioritising my DVRT Ultimate Sandbag workouts has been key to keeping me sane.  I do my best to try to move every day, even if it is just for 10-15 mins, getting a sweat on and lifting my endorphins is literally my medicine to stop me going crazy. DVRT Ultimate Sandbag workouts give me so many different ways for me to move and feel good!

Each round of the following workout is a total of 25 reps, so to hit that magic 150 you need to do a total of 6 rounds which is really quite a challenge. This workout is adaptable though, so feel free to do this for fewer rounds and build your way up to more over a few weeks. Just try to have some fun with it.

Celebrating Canada’s 150th birthday with this awesome 150 rep DVRT Ultimate Sandbag workouts.


5 x USB Bent Over Row
5 x USB Sprinter Stance Squat (L)
5 x USB Rotational Overhead Press (L)
5 x USB Sprinter Stance Squat (R)
5 x USB Rotational Overhead Press (R)
Rest and repeat for a total of 6 rounds.

Use a moderate/heavy Ultimate Sandbag for this workout, I am using a 60 lb Strength bag.  This is not for the feint of heart, it is a challenging workout that will require you to take breaks at the end of each round.

Give it a go and let me know how you get on!

Thanks and HAPPY CANADA DAY and hope you love these DVRT Ultimate Sandbag workouts!