64 SANDBAG EXERCISES AND THE MUSCLES THEY TARGET

CHEST EXERCISES (00:35)

1)LYING CHEST PRESS

2)PUSH UP ON BAG

3)BAG SQUEEZE PRESS OUT

4)PLANK SINGLE ARM FLY

5)LYING BAG SQUEEZE PRESS

6)ON AND OFF PUSH UPS

7)BAG SQUEEZE PRESS UP

8)BAG SQUEEZE PUSH UP

9)PUSH UP PLANK SINGLE ARM FLY COMBO

LOWER BODY EXERCISES(02:09)

1)SQUAT

2)LEG EXTENSION

3)STIFF LEG DEADLIFT

4)SUMO SQUAT

5)GLUTE BRIDGE

6)BOUNCE LUNGE

7)SINGLE LEG DEADLIFT

8)DROP LUNGE

9)ALTERNATING FRONT LUNGE

10)JUMP SQUAT

11)LATERAL LUNGE

12)SINGLE LEG DEADLIFT/FRONT LUNGE COMBO

13)SINGLE LEG GLUTE BRIDGE

14)SWITCH LUNGES

ARM EXERCISES(05:19)

1)KNEELING PREACHER CURL

2)CLOSE GRIP CURL

3)SINGLE ARM WIDE CURL

4)HAMMER CURL

5)CROSS BODY CURL

6)REVERSE GRIP CURL

7)SINGLE ARM CURL

8)HANGING CURL

9)DRAG CURL

10)PLANK CURL KICKBACK

11)OVERHEAD TRICEPS EXTENSION

12)KICKBACK

13)LYING EXTENSION

14)SINGLE ARM OVERHEAD EXTENSION

COMBO EXERCISES(08:15)

1)ALTERNATING SHOULDER PRESS FRONT LUNGE

2)SUMO SQUAT CURL PRESS

3)SWING LUNGES

4)SUMO SQUAT UPRIGHT ROW

5)SQUAT ALTERNATING SHOULDER PRESS

6)SINGLE LEG DEADLIFT CURL LUNGE

SHOULDER EXERCISES(09:46)

1)UPRIGHT ROW

2)LATERAL RAISE

3)SINGLE ARM SHOULDER PRESS

4)SINGLE ARM REAR DELT FLY

5)SINGLE ARM FRONT RAISE

6)CORKSCREW

7)FRONT RAISE

8)SHOULDER PRESS

9)SINGLE ARM CRUCIFIX

10)SINGLE ARM UPRIGHT ROW

BACK EXERCISES(11:50)

1)BENT OVER ROW

2)SINGLE LEG BENT OVER ROW

3)CRANK THE MOWER

AB EXERCISES(12:45)

1)WIPERS

2)CRUNCH

3)SIDE BEND

4)WEIGHTED SIDE PLANK

5)LYING REVERSE CRUNCH

6)WEIGHTED LYING REVERSE CRUNCH

7)WEIGHTED SIDE PLANK UP

8)OVERHEAD SIDE BEND

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