Gymbox Sandpad
Workout for home
Exercises with the Sandpad
Here you will find all Sand-pad exercises categorized by muscle groups.
The Sand-Pad is a sand-filled neoprene cushion, which deforms slightly during training. The exercises are based on training with a Kettlebell and training with a medicine ball. The mixture of the two forms of training provides for a varied and varied training.
Exercises for the arms
One Arm Lift to Shoulder
The Sand-Pad exercise “One Arm Lift to Shoulder” affects many different joints. Muscles of the back, legs, arms and shoulders are activated in the exercise.
Biceps
The Biceps-Curl with the Sand-Pad is a typical exercise for your arms. It improves mainly the strength in the arm flexors and provides a defined structure of your biceps.
Triceps Press
The exercise Triceps Press trains mainly your triceps. This simple exercise for your arms with the Sand-Pad is very effective.
Push-up close
For the Sand-Pad exercise Push-up Close your arms are positioned with the hands close together on the Sand-Pad. The closer the arms are, the more the triceps is trained. The Sand-Pad also protects the wrists, because the hands are not overstretched.
Exercises for the legs
One Arm Swing
The Sand-Pad exercise One Arm Swing is similar to the Kettlebell-Swing. The Swing trains the back of the thighs and additionally activates the buttocks and the lower back.
Swing
The Sand-Pad exercise swing is similar to the Kettlebell-Swing. The Swing trains the back of the thighs and additionally activates the buttocks and the lower back.
Squat-up Front Lift
The Sand-Pad exercise Squat-up Front Lift is a combination of a squat and a Front Lift. In contrast to the “Swing” not the hip-drive is responsible for the weight raising, but the shoulder muscles.
Lunge Backslide
The Sand-Pad serves in this exercise as a slider. One foot is located on the Sand-Pad and slides therefore on the floor. This exercise mainly trains the front thigh muscles. The more the leg moves backward, the more work is done by the buttocks.
Single Squat One Side
The Sand-Pad exercise Single Squat One Side is very effective for the upper thigh muscles because of the additional weight coming from the Sand-Pad on the working side.
Squat Front
The Sand-Pad exercise Squat Front does not only improve your leg muscles, but also increases strength in your shoulders while raising the arms.
Exercises for the chest
Push-up Wide Lift
In the the Sand-Pad exercise Push-up wide Lift one hand is placed on the Sand-Pad. Because of that, the musculus serratus anterior is more activated than in normal push-up. The raising of the Sand-Pad also provides a strengthening of the upper back muscles.
Push-up wide
In the Sand-Pad exercise Push-up wide you are leaning alternately with the left and the right arm on the Sand-Pad. These Push-ups are very effective for the chest muscles and the musculus serratus anterior.
Flypress Static
The Sand-Pad exercise Flypress static is an isometric exercise to strengthen the chest muscles. While pressing the Sand-Pad, the chest muscles are under high tension.
Push-up close
For the Sand-Pad exercise Push-up Close your arms are positioned with the hands close together on the Sand-Pad. The closer the arms are, the more the triceps is trained. The Sand-Pad also protects the wrists, because the hands are not overstretched.
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Core Exercises
Front Staby
The Sand-Pad exercise Front Staby trains the core muscles. During the exercise, the whole trunk is under high tension.
Roll-out Slide
In the Sand-Pad exercise Roll-out Slide you use the Sand-Pad on a smooth floor as a slider. You train many trunk muscles while extending your arms. When you pull back the Sand-Pad you mainly work on your abdominal muscles, chest and shoulders.
Smashing
With the Sand-Pad exercise Smashing athletes can really work off their energy. During the exercise you smash the Sand-Pad on the floor.
Siderotation
The Sand-Pad exercise Siderotation strengthens all core muscles with focus on the lateral abdominal muscles. The Siderotation is a very dynamic exercise and therefore very effective for a warm-up program.
Sidestaby
The Sand-Pad exercise Sidestaby strengthens all core muscles and mainly the lateral part of the abdominal muscles and the hip muscles.
Recrunch Slide
In the Sand-Pad exercise Recrunch Slide you use the Sand-Pad as a slide on a smooth floor. Because of the bending and stretching of the legs in the push-up position, this exercise activates many core muscles. While bending the legs the abdominal muscles, the hip flexors and thigh muscles are activated.
Rotation
In the Sand-Pad exercise Rotation you turn the Sand-Pad from side to side. This exercise improves your abdominal muscles in a very effective way.
Exercises for the back
One Arm Row
The Sand-Pad exercise One Arm Row strengthens the biceps and the upper back muscles. The athlete is standing during this exercise and therefore the core muscles need to stabilize the body all the time.
Push-up Wide Lift
In the the Sand-Pad exercise Push-up wide Lift one hand is placed on the Sand-Pad. Because of that, the musculus serratus anterior is more activated than in normal push-up. The raising of the Sand-Pad also provides a strengthening of the upper back muscles.
One Arm Swing
The Sand-Pad exercise One Arm Swing is similar to the Kettlebell-Swing. The Swing trains the back of the thighs and additionally activates the buttocks and the lower back.
Swing
The Sand-Pad exercise swing is similar to the Kettlebell-Swing. The Swing trains the back of the thighs and additionally activates the buttocks and the lower back.
One Arm Lift to Shoulder
The Sand-Pad exercise “One Arm Lift to Shoulder” affects many different joints. Muscles of the back, legs, arms and shoulders are activated in the exercise.
Exercises for the shoulder
Overhead Lift
The Sand-Pad exercise Overhead Lift is a typical exercise to train the shoulder muscles. While extending the arms over the head, you train mainly the front part of the shoulder muscles.
One Arm Lift
The Sand-Pad exercise One Arm Lift is a typical exercise to train the shoulder muscles. Work more on the front side to improve your front shoulder muscles or train on the back side to improve the back parts of the deltoids.
Squat-up Front Lift
The Sand-Pad exercise Squat-up Front Lift is a combination of a squat and a Front Lift. In contrast to the “Swing” not the hip-drive is responsible for the weight raising, but the shoulder muscles.
Squat Front
The Sand-Pad exercise Squat Front does not only improve your leg muscles, but also increases strength in your shoulders while raising the arms.