aerobis Sandbags are demanding and powerful tools for physical fitness training at home. Please note our guidelines concerning safety and setup of the device to avoid injuries and accidents. Please consult your doctor, therapist, or trainer before training with the device for the first time! They can advise you accordingly and design an individual training plan for you. Get accustomed to the training slowly and don’t overburden yourself. You should start with uncomplicated exercises with little weight and, if possible, train together with a training partner who can support you.
Online training plans & videos for Sandbags
Before you start
In our introduction video, our Head Coach Fabien will tell you everything you need to know about Sandbag training and why the aerobis Sandbag by aerobis is so different from common Sandbags.
Please note that these tutorials were filmed with the first versions of aerobis Sandbags. We are not on version 2 with the aerobis Fitness Sandbag. It combines the different sizes and allows for filling the Sandbag with water or sand without additional loading-bags.
Training in real-time
Our training videos are divided in two parts. In the first part, Fabien will explain the exercises to you and give you tips for the correct form. You will also find the Sandbag exercises as a downloadable PDF workout plan.
In the second part, you can train with us in real-time! The workout part has a countdown that tells you when a set starts and when you can pause. This will give you the perfect introduction to Sandbag training.
The second training video is aimed at intermediate Sandbag trainees that want to challenge themselves with more complex exercises.
Sandbag Workout for beginners
When you want to get familiarized with Sandbag training start with this real-time workout. It consists of beginner-friendly exercises like bend-over rowing and lunges but also shows you variations on these exercises that will challenge you a bit more.
The first aerobis Sandbag workout is like a Tabata but with only four intervals of 40 sec. work and 20 sec. pause. During the intervals you complete as many reps as possible while maintaining perfect form for every rep.
Sandbag Workout for intermediates
After you have mastered the beginner workout and are accustomed to the aerobis Sandbag you can continue with this high-intensity workout. It contains advanced full body exercises like squats and push-ups but only takes 15 minutes. This will be a good test to see how fit you really are. So what are you waiting for?
The second aerobis Sandbag workout is a typical AMRAP (As Many Rounds As Possible). After completing the necessary number of reps you change to the next exercise. Try to complete as many rounds as you can while maintaining perfect form.
Now it’s your turn!
These two workouts are only the beginning! You can find more Sandbag exercises here. Add these to your functional training program. Almost every exercise that can be done with a barbell, a dumbbell or a kettlebell can also be done with a aerobis Sandbag. So give it a try and let us know how you like your new training!