Hi all.  I am endeavoring to get things moving on here again.  One thing that I’ve been thinking alot about recently is rugby teams and clubs without gyms, or even access to one.  I can think of some big time clubs in tis predicament and I’m sure there are hundreds of clubs worldwide in the same situation.  I just as sure as there are plenty of rugby players that hate gyms.  So basically, I am planning to start including plenty of info for those who want to get fitter and stronger without a gym.  Today I bring you a guest post from the Underground Strength Coach, Zach Even-Esh.

Sandbag Complexes for Developing Strength, Conditioning and Rock Hard Muscles

If you have never heard of “complexes” it is simple a series of movements strung together, one after another, no rest between exercises and with the same training tool.

I frequently perform complexes with sandbags and kettlebells.

The complexes are awesome, especially when you are short on time. Check out this sandbag complex below in the Video:

In the above video you see me performing the following sandbag exercises:

shouldering
shoulder squats
push pressing

As you can see, those 3 exercises performed in succession kicked my ass!

There was no special formula to the complex I strung together, just 3 tough exercises that rocked the entire body.

You can try performing a lower body exercise, an upper body pushing exercises and finishing with an upper body pulling exercise.

For example:

1. Sandbag Step Ups x 5 ea. Leg
2. Sandbag Military Press x 5 reps
3. Sandbag Bent Over Row x 5 reps

If you want to start using complexes go ahead and start using them with a light sandbag. You can quickly progress to a heavier sandbag as your strength, conditioning and grip strength improve.

For more muscle building, fat burning workouts that can improve your rugby AND be done without going to a depressing health club or gym check out:

The Underground Strength Manual