Sand Ball Workouts

We really like the sand ball as a workout tool.

It is incredibly simple and in a pinch – easy to make.

Check out these videos, tips, exercises and info on the sand ball workouts.

If you dont have a sand ball you can make your own DIY.

I just used a plastic trash bag and filled it with 10 lbs of dirt and sand. I tried to get all of the rocks out of the dirt so that they did not punch through the bag.

I then wrapped the ball with duck tape. It was not too pretty but it worked. In a few weeks when I save up the money I will buy a proper sand ball for my home gym. Until then I have a good backup with the DIY sand ball.

Check out the video below on how we made our second sand ball (we changed it up a little).

Workout #1
Throwing sand ball up over head and backwards
100 meter throw
run 200 meters
100 meter throw back to start

DIY Sand Ball – Make your own

Check out the Titan Fitness 20 lb Slam Spike Ball @

If you don’t have the time or energy you can always just buy a sand ball. That way if your not into building your own gear – you can just start working out.

Now that you have the gear lets put it to work. The sand ball is very portable so you can take it most anywhere. Check out this workout at the beach.

Sand Sprints – Burpee – Ball Slam workout

Sand Ball Workout #2
5 rounds for time
Sprint 40 yards
10 burpees
sprint back 40 yards
10 ball slams

Sand Ball Workout #3
1 mile over head throw sand ball
sprint after ball after each throw

A close friend to the sand ball is the stone. Check out these stone lifts to build strength with lifting an odd object. You can find a stone at a local landscaping contractor store. Or you can pour your own with a mold and concrete. I met an athlete and coach who explains that we dug a hole about 18 inches deep and poured concrete. He then dug up the DIY Stone made of concrete.

Stone workout #1

Check out the j/fit Medicine Ball 25-Pound @

Sand Ball Workout #4
5 rounds for time
Pick up sand ball and sprint 50 meters
Drop and do 10 push ups on sand ball
Throw sand ball back 50 meters

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