Sandbag Training

If you can’t stand your gym anymore or just can’t afford it, grab a sandbag for a great alternative for helping you get in a full-body workout. Lifting one is an old-school way to build brute strength and intense endurance. See “How to Make Your Own” below for instructions on building one, then read on for the workout.

Perform the exercises in the order shown. Go for time, not reps. Begin by working for one minute, then resting one to two minutes. Do as many reps as you can. Don’t be overly concerned about form-the sand will shift around, making it hard to control the bag. That’s the point. Having to stabilize yourself constantly will work you from head to toe.

Heave the bag from the floor to your chest, then press it overhead. Drop it and repeat as many times as you can for one minute. Complete three sets.

Wrestle the bag up to your left shoulder and do one squat. Drop the bag, and then repeat on the right shoulder. Continue alternating for one minute. Do three sets.

Lie on the floor with the bag on your chest. Press it up and then, with your arms fully extended, do a situp. Repeat the entire exercise for one minute. Do three sets.

How to Make Your Own

You’ll need a sturdy gym or duffel bag. Use a canvas sporting bag or sea bag style canvas duffel bag. A military style duffel bag may also work. Your bag needs to be able to withstand the abuse of being thrown, dropped, and heaved repeatedly, so don’t get a cheap one that can’t take it.

Buy a few bags of playground sand from the local hardware store-it’s near the concrete and usually comes in 50-pound tubes. Sells for around $4.

Fill a heavy-duty trash bag with sand. Wrap the top tightly with duct tape, then bag it twice more and seal it. Make sure you leave some room in the bag for the sand to slosh around. If you can’t find strong enough trash bags, try contractor clean-up bags, which are much thicker. You can find them at Home Depot for around $13.

Put it in your duffel bag (which keeps the sandbag from ripping) and zip it shut. Now, get to work!

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yogis

Yogis are males who practice, or are mastered in, yoga. Yogini is the term used for female yogins.

Alternatively it is the name of a ficitonal bear who resides within Jellystone Park

U.S. yogis are being asked to regulate more than their breathing — and they are fighting back.

About 50 yogis gathered in New York recently to discuss hiring a lobbyist and raise funds to fight a state proposal to require certification of yoga teacher training programs — a move they say would unfairly cost them money.

“It has brought us under one roof,” said Fara Marz, who held the gathering at his Om Factory yoga studio in New York. “And this shows that yogis can be vicious, political, together.”

Yoga enthusiasts who say autonomy is fundamental to what they do are pitted against state governments eager for a slice of what the Yoga Journal says has become a $6 billion industry with yoga practiced by 16 million Americans.

The fight has underscored the difficulty of regulating yoga studios that have become ubiquitous on Main Streets and in gyms across the country without appearing heavy-handed or infringing on religious freedom.

New York’s yoga instructors first attracted the state’s attention last spring, when the education department announced training schools could face up to $50,000 fines if they did not submit to state regulation that governs vocational training. After protests from yoga proponents, the education department withdrew its plans.

Perhaps yogis can breathe easily in New York. The state legislature is considering a bill that would exempt them from vocational school certification.

“The message from the community has been loud and clear: get your government hands off my yoga mat,” State Senator Eric Schneiderman said in a statement. “Next time, the state will think twice before threatening a practice that brings so much tranquility to New Yorkers.”

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Tag Archives: Sandbag

Sandbag Training

Sandbag Training

How to Make Your Own

That’s a stretch: states seek to regulate yogis

That’s a stretch: states seek to regulate yogis

yogis