After being berated by my Dad I’ve come up with a short and simple workout for builders utilising a cement bag; generally 20-25kg. This speedy blowout can be used to break up your day, punish your team, or just to get you sweating on a day where you can’t get to the gym!

Please warm up with dynamic stretches and an un-weighted circuit; conducting 15 reps of each exercise prior to starting.

If timing the duration each circuit DO NOT neglect form in the pursuit of a faster time! Always practice proper form and good intensity.

Also please remember to abide by your PPE practices for the given site.

Cement Bag (25kg) Workout:

The Protocol:

  • 10 reps of each exercise in the order shown below,
  • 10 seconds rest between exercises,
  • 90 seconds rest between circuits (Giant Sets),
  • Complete 3-5 complete circuits.

The Workout:

  • Bent over rows,
  • Curl and Press,
  • Back Squats,
  • Incline Press Ups (feet on the bag),
  • Sumo Deadlifts.

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Tabata Finisher (Optional):

The Protocol:

  • 20 seconds of each exercise at 90-100% intensity, completed in the order shown,
  • 10 seconds rest between exercises,
  • Complete two rounds with no rest in between (4 minutes in total).

The Workout:

  • High knees,
  • Close grip push ups (hands on cement bag),
  • Squat thrusts (hands on cement bag),
  • Plank.

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Have a meal low in fat, high in protein and carbs post-workout, and feel free to check out our nutrition blog for easily prepped meal ideas. Also remember to stretch out post-workout and in the evening, and stay well-hydrated throughout the day.

Don’t underestimate the importance of proper hydration, flexibility and conditioning work when completing a physically demanding job day in day out- especially alongside the gym and recreational sport! A forgettable niggle can easily and quickly become a chronic injury when stressing your body each day in the same ways, giving all the more reason to complete a progressive stretching routine– adding longevity to your career, body and hobbies!

I hope you found this article useful. Please tweet your feedback to @MB_LDNM and @LDN_Muscle, and share with friends and family who may enjoy this unorthodox workout challenge!

Disclaimer: By partaking in this workout you voluntarily assume the inherent risk of physical/resistance training. Should you suffer from any medical conditions or injuries or be in any doubt whatsoever, we advise you seek medical advice and do NOT partake in this workout.