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Build Fast Muscle With the Sandbag Workout

If you’re interested in quickly building strength, muscle, and raw power, but aren’t ready to shell out tons of dough for your gym membership, or use expensive Olympic weights for your home gym, consider punching bag workouts. Used by construction companies to support fences and coastal cities to prevent flooding during hurricane season, punching bags can be inexpensive and awkward to handle, making them perfect for tough workouts that engage your core and build muscle fast. Too many people are taking the easy road these days. They’d rather do a bicep curl with a 12-pound weight than actually move their body. The punching bag workout works with muscles you didn’t even know you had, making it a great weight-loss workout as well as getting your body moving and quickly gaining functional strength.

The best thing about a punching bag as an exercise tool is its low cost. You can get empty sandbags at any hardware store for less than a dollar each. Then you just need to find some sand or gravel or buy some cement to fill the sandbags. After filling the bag, close the top with a zipper clasp (usually found next to the sandbags at the hardware store). Because sandbags are malleable and shapeless, they fit anywhere in the home. If you plan to store them inside, we recommend double wrapping the sandbags to prevent leakage. For permanent sandbags, you can always fill a duffel bag or use special sandbags designed specifically for exercise (which are much more expensive). Whichever you choose, you’ll have high-quality, handmade exercise equipment at an affordable price.

Two great raw strength-building punching bag exercises to tax your system and build strength and muscle fast, you can do at home in the privacy of your surroundings. The first is the punching bag thruster. Hold the punching bag box high with two hands, one on each side, using your chest to push and support the bag. Perform a squat and press the punching bag over your head as you return to the starting position. Return to starting position and squat again. repeat. Now that the punching bag weighs up to about 60 pounds, you should choose high reps and high intensity. Doing so strengthens your shoulders, core, lower body, and chest while simultaneously sweating and improving muscular endurance. For an extra kick, throw the sandbag over your head instead of just pressing it.

Next up is the punching bag burpee. First, get into a push-up position with the sandbag facing down. Do push-ups, then jump into a squat position. Grab the sandbag and move to the sandbag thruster, push your leg up and press the sandbag over your head (or throw it back into the air). Come back down and return to a push-up position. Repeating as quickly as possible builds endurance and builds muscle fast in no time. Check out this punching bag burpee video for a visual example. But beware, it’s pretty intense!

So if you can spend a few bucks and set aside 15 minutes during your busy day, you can get an intense, raw workout that builds strength and muscle fast.

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