Centurion Blog

Here is the sandbag video I promised! It is quite short but it shows all of the exercises listed and a few more...

I just thought I would update you all on a new fitness tool that I am using and that I highly recommend you all to purchase or at the very least try!

As you may guess I'm talking about sandbags ...

Sandbags have been used for quite some time as a functional training tool and have been proven to be effective at providing an uneven load and a varying workout for even the most hardcore of trainees.

The sandbag workout I have been using is as follows and a video will soon follow;

1) 3 x 5 minute rounds of skipping to warm up (Alternatively use the Centurion Warm Up)

2) Sumo deadlift/high pull

3) Floor clean/uneven press

4) Stiff legged deadlift/bent over rows

5) Moving wide to close press ups

6) Overhead lunges

7) Grappling crunches


For each round you will be using the Tabata method which is 8 rounds of 20 seconds with 10 seconds break in between each round. 

If this is the first time you have trained with sandbags or in a functional manner then start with 1 round of each exercise which will take approximately 54 minutes depending on your rest times.

If you are really up for a challenge then record the amount of repetitions you perform in each 4 minute round. This will allow you to firstly see your overall progression from workout to workout and secondly allow you to see how variable your performance is between bursts or between rounds.

I will upload a video so that you can watch the correct exercise technique as soon as possible.

If you have any questions then please feel free to email josh@centuriontraining.com

Josh Mullin - Head Trainer