This 20-minute sandbag EMOM is a full body workout that will test your strength and stamina. By using functional, compound movements with no rest minutes, it’s a tough and intense workout.

As an EMOM, you’ll perform each exercise ‘every minute on the minute’. You’ll perform the correct number of reps at the top of each minute, then rest for the remaining time before starting the next round on the next minute.

Before starting the workout, perform a few test reps to make sure you have the right sandbag weight for you. This will help you maintain proper form throughout.

Instead of performing each exercise in a circuit like a normal EMOM, this workout will focus on straight sets. For example, for five minutes you’ll perform five rounds of front rack squats, before moving onto thrusters for the next five minutes. You can only move onto the next exercise once you've completed the prescribed number of minutes for the current one.

Front Rack Squats x 8

• Start with the Sandbag in the front rack position, resting on your shoulders with elbows pointing forward.

• Focus on maintaining an upright posture with high elbows, keeping your core engaged throughout the movement as you squat down. Try and get your thighs parallel to the ground with each squat.

• Perform 8 front rack squats at the top of each minute – we’ll do this for five minutes.

Thrusters x 8

• Begin with the Power Bag in the front rack position again.

• Squat down, but at the top of the movement explosively press the sandbag overhead. Lower the sandbag back to the front rack position and repeat.

• Perform 8 thrusters every minute, for five minutes

Shoulder Tosses x 8

• Start with the sandbag on the floor and deadlift it up to your hips.

• Keep the momentum going by exploding up to take the sandbag from hip to shoulder level. Guide the sandbag over your shoulder before letting it fall to the floor behind you.

• Perform 8 alternate shoulder tosses every minute for five minutes.

• Tip - using some Rubber Flooring for Home Gym reduces the noise from dropping the sandbag.

Upright Rows x 8

• Start with the sandbag hanging at arm's length in front of your thighs.

• Pull it up towards your chin using your traps, shoulders and lastly your arms. Keep your elbows high and the sandbag close to your body.

• Perform 8 upright rows every minute for five minutes. When the clock hits minute 20, you’re done!

This 20-minute sandbag EMOM workout is an excellent way to improve your strength, stamina and mental toughness. Embrace the challenge and push yourself to complete each round with good intensity.

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Tags: Equipment > Sandbags ; Exercise Type > Strength ; Misc > Workout