When training your core, there are numerous ways to do so, whether using bodyweight or equipment. However, understanding the correct number of reps and sets to achieve results can sometimes be confusing. That’s where 12reps comes in; we guide you through purposeful exercises. Core strength is essential for many aspects, particularly for your posture.
At 12Reps, core training should be functional, dynamic and entirely adaptable to your home, gym or garage. That’s why we’ve integrated sandbag workouts into our app. This routine will help train your core in a more powerful and enjoyable way. At 12 reps, we think about longevity and how your core strength will feel 20 years from now.
Your Sandbag Core Blueprint
A. Warm-Up (5 minutes)
1. Cat-Cow (2 × 8 reps)
Flow gently between the arch and the hollow to warm up each spinal segment.
2. World’s Greatest Stretch (1 × 5 reps per side) In a deep lunge, thread your arm under your torso to enhance thoracic and hip mobility.
B. Sandbag Core Circuit (4 Exercises)
Perform each movement for 3 sets, resting 45 seconds between sets. Log your load, reps and rest in the 12Reps App to track progression automatically.
Sandbag Slam
•work: 3 sets, 12 reps each set
•How-To: Lift the sandbag overhead, engage your lats and core, then slam it down as hard as possible. Reset by picking it up with a hip hinge, and repeat.
•Why: Builds powerful anti-extension strength and full-body coordination.
Russian Twist with Sandbag
• Work: 3 sets of 16 twists total (8 per side)
• How-To: Sit with feet lifted, back at 45°. Hold the sandbag close to your chest, rotate your torso side to side, and tap the bag against the floor.
• Why: Trains obliques under load, improving rotational power.
Kneeling Sandbag Rotating Slam
• Work: 3 sets, 20reps (10 per side)
• How-To: Kneel, holding the bag at the hip. Rotate and slam diagonally across your body. Alternate sides.
Why: Enhances anti-rotation strength and oblique explosiveness.
Sandbag Sit-Up
• Work: 3 sets x 12 controlled reps
•How-To: Lie supine, sandbag on chest. Perform a full sit-up, keeping bag stable. Lower slowly to tension.
•Why: Builds rectus abdominis strength through full range.
Sandbag Flutter Kick
• Work: 3 sets – 30 seconds continuous
• How-To: Lie flat, bag on hips. Lift legs 6″ off the ground. Flutter kick rapidly while bracing your core.
• Why: Targets lower abs and hip flexors under constant tension.
C. Cool-Down (3 minutes)
1. Child’s Pose with Side Reach (1 × 30s each side)
2. Supine Spinal Twist (1 × 30s each side)
Ready to shake up your ab routine? Download the 12Reps App today and access.
•Personalised Sandbag Programs – Tailored sets, reps and load recommendations.
•Real-Time Video Demos – Perfect your slam, twist and sit-up form.
•Auto-Tracking & Progression – Log each session, and watch your core strength skyrocket.
Download 12Reps Now and transform your midsection with the power of sandbag training—no crunch machine required!
