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One of the most versatile tools you’re probably not using, a sandbag is great for when you want to work out but don’t want to spend all day working out.

With a sandbag, the center of gravity is always shifting, because the sand moves back and forth, causing your core to engage in a different way than with a stable weight, even when you aren’t doing a core-focused exercise, explains Patrick McGrath, a certified personal trainer at Project by Equinox and SLT in NYC.

What does all that mean? It means you’re getting more bang for your buck with every movement.

Look for sandbags at your local gym or studio or grab one like the SKLZ Super Sandbag for at-home use. It includes four 10-pound weight bags and has multiple handles for max variety.

Plus, it takes up very little space, so it’s perfect if you’re working out in a small apartment or home gym.

We asked McGrath for some two-for-one exercises that target multiple muscle groups for a total-body workout in less time.

If you’re new to sandbags or have an issue that might require a modification, McGrath recommends consulting a trainer first to help you learn how to hold and rack the bag safely and perfect your form.

How to use this list: For each of these exercises, adjust your sandbag to a weight that feels challenging but allows you to maintain good form. (It’s as simple as adding a weight to the bag or removing one.)

Perform 15–25 reps of each move. To create your own workout, choose 4–6 of your favorite exercises targeting your upper body, lower body, and core. Rest for 60 seconds between exercises, and complete 3–4 sets with a 90-second rest between sets.

To increase the challenge, decrease the amount of rest time between exercises or rounds. You can also try the full-body sandbag workout McGrath created at the end of this article.

Stand with feet hip-width apart, holding the sandbag by the side handles at chest level, with elbows bent. Step right foot forward and lower into a lunge.

As you lower, twist your torso to the right and extend arms to swing the sandbag toward right hip, keeping a 90-degree bend in right knee. Push through right heel to return to the starting position. Repeat on the other side.

Stand with feet hip-width apart and the sandbag racked behind your neck, holding it by the side handles. Step right foot back and lower into a lunge.

Press through left heel to rise back up to the starting position. With a flat back and a microbend in your knees, send hips straight back and lower chest toward the floor to engage hamstrings, glutes, lower back, and core. Don’t round your shoulders as you lower.

Complete all reps on one side, then switch sides.

Stand with feet together, holding the sandbag by the side handles. Take a big step to the left with left foot and send hips back to lower into a side lunge. Check that left knee is in line with toes and that feet don’t turn out.

Drive through left foot to return to center and use that momentum to lift your arms and flip the bag over your fists as you raise it overhead. Reverse the flip and lower the bag to return to the starting position.

Complete all reps on one side, then switch sides.

Make it easier: If you have tight shoulders or shoulder impingements, hold the end handles of the bag for a wider grip or raise it only to chest height.

Stand with feet hip-width apart, holding the sandbag by the side handles in a narrow grip, with palms facing in.

Step right foot back on a diagonal behind left to engage inner and outer thighs as you bend left knee to lower into a curtsy lunge. Keep your back straight and chest lifted throughout.

Press through left heel to return to the starting position, then bend elbows to lift the bag to your chest and lower back down. Complete all reps on one side, then switch sides.

Stand tall with feet together, holding the sandbag by the side handles, with palms facing in. Keeping hips square and back flat, microbend your left knee, then hinge at hips to send right leg straight back and lower your chest toward the floor.

Squeeze shoulder blades together to prevent your back from rounding. Pause at the bottom of the movement, then bend elbows and draw shoulders back to pull the sandbag toward your chest. Extend arms and return to the starting position.

Complete all reps on one side, then switch sides.

Make it easier: Perform a standard deadlift with both feet on the floor.

Stand with feet just wider than hip width, holding the sandbag by the side handles, with palms facing your body.

Keeping back straight, hinge at hips and send butt back to lower the bag toward the floor. Drive through the backs of legs to come up. As you do this, use the power from legs to flip the sandbag so it rests in the crooks of your elbows.

Sit your butt back and down to lower into a squat, keeping weight in your heels. As you rise, flip the sandbag back down to the starting position.

Make it easier: Practice the deadlift and the squat as separate moves before putting them together.

Stand with feet slightly wider than hip width, holding the sandbag by the side handles. Hinge at hips to lower the bag to the floor as you bend knees to jump into a high plank position.

Engage your core to maintain a straight line from head to toes. Jump feet back to hands and drive through your legs to stand.

As you rise, use the momentum from your lower body to lift the bag and, in one quick motion, drive elbows up toward shoulders, flip the bag, and press it up overhead. Lower the bag and return to the starting position.

Make it easier: Walk your feet into and out of the burpee instead of jumping. If you have shoulder pain or discomfort, lift the bag only to chest height.

Stand with feet slightly wider than hip width, with the sandbag racked at your shoulders. Send hips back and lower into a squat.

Keeping ribs closed and core engaged, drive through heels to stand as you press the bag overhead. Return to the starting position and repeat.

Stand with feet wider than hip width, toes turned out at an angle. Hold the sandbag by the side handles, with palms facing your body.

Keeping torso upright, bend knees to sit down into a squat — you’ll feel this in your inner thighs. Drive through heels to stand and pull elbows high into an upright row. Lower the bag to return to the starting position.

Lie faceup with knees bent and feet on the floor, holding the sandbag by the side handles straight up over your chest. Drive through heels to engage glutes and lift your hips toward the ceiling.

Slowly lower your hips back down as you reach arms overhead, going only as far as you can without arching your back off the floor. Return to the starting position and repeat.

Start in a high plank position with back straight and the sandbag on the floor to the left of left arm. Keeping hips and shoulders still, grab the sandbag by the end handle with right hand and drag it under you to the right.

Place right hand down and pull right knee toward right elbow. (You should feel this in your obliques, but don’t twist your hips or strain your neck.)

Repeat on the other side, pulling the bag to the left and drawing left knee to left elbow. Continue to alternate sides.

Make it easier: Perform the plank on your knees.

Start seated with knees bent and feet on the floor. Holding the sandbag with both hands (no handles), engage your core for a tall spine and lean back about 45 degrees until you feel your abs engage.

Lift feet off the floor and find balance on your sit bones. While keeping lower body still, rotate torso to the right to tap the sandbag on the floor.

Return to the center and toss the bag into the air. Catch the bag with both hands. Repeat on the other side. Continue to alternate sides.

Make it easier: Place your feet on the floor or perform a shoulder press instead of a toss.