Sandbag Hypertrophy 2.0: The Ultimate Sandbag & Calisthenics Hybrid Training Program

[@thestonecircle]

Here's a link to the new book if you want to check it out! a.co/d/hY8mXHr Note: Amazon doesn't let you run a sale/promotion unless you join their 'kdp select' program, so I just set the price lower. It will go up a bit in a couple weeks. Thanks again for being here! If you get the book and want to support the channel further, please consider leaving a review on Amazon, it would seriously help so much. Good luck with your training! Sandbags & Calisthenics Base Program: Monday Sandbag to Shoulder 5-15 attempts per side 1-2 minutes rest between reps Sandbag High Pull 5-10 sets of 3 reps 1-2 minutes rest between sets Sandbag Bear Hug Carry 3 sets of max distance 3-5 minutes rest between sets Lift From the Lap to Chest Height (Vertical) 1 set of max reps Posterior Chain (Band Good Mornings, Bodyweight Hyperextensions etc) 100 reps Abs (Standing Band Crunches, Sit-ups etc) 100 reps Obliques (Oblique Crunches etc) 50 reps per side Tuesday Calisthenics Circuit: Chin-ups, Dips, Inverted Rows, Pike Push-ups, Ab Wheel Rollouts ‘10 Down’ rep scheme Neck Curls & Extensions 4 sets of 25 reps each Optional Isolation Work 10 minutes maximum Thursday Sandbag to Shoulder 5-15 attempts per side 1-2 minutes rest between reps Sandbag Row 5-10 sets of 3 reps 1-2 minutes rest between sets Sandbag Squat 3 sets of 5-20 reps 3-5 minutes rest between sets Lift From the Lap to Chest Height (Horizontal) 1 set of max reps Posterior Chain (Band Good Mornings, Bodyweight Hyperextensions etc) 100 reps Abs (Standing Band Crunches, Sit-ups etc) 100 reps Obliques (Oblique Crunches etc) 50 reps per side Friday Calisthenics Circuit: Wide Grip Pull-ups, Decline Deficit Pike Push-ups, Hanging Leg Raises, Ring Rows, Divebomber Push-ups ‘5-3-2’ rep scheme (5 rounds) Neck Curls & Extensions 4 sets of 25 reps each Optional Isolation Work 10 minutes maximum

[@McCracken2003]

Will you convert it into an audio book in the future?

[@thestonecircle]

@@McCracken2003 I've been seriously considering that!

[@BilboSandbaggins]

Dude thanks for the free workout program! And video!

[@thestonecircle]

@@BilboSandbaggins Hey for sure I hope you like it! I'm always really interested to hear feedback from advanced guys like yourself!

[@StraitjacketFitness]

🎉

[@cnr2190]

Just got 50. Was diagnosed parkinson 2 years ago. 3 small kids... started 3 times callistenics a week 25 minutes each some 4 months ago. Came across your videos. They strongly motivated me. Started with 25 kilos bag. That is little just as our smallest son. But hey. Better start and not get injured. Fighting an uphill battle that can not be won. Will get the book and start. 50 kilo by end of the year is my aim. So many thanks!

[@thestonecircle]

Hey you're an inspiration to us all for doing what you can, fighting the fight rather than accepting it! I really hope the sandbag training goes well for you, and thank you so much for getting the book I hope you like it!

[@josephboustany4852]

Hope you make a full recovery

[@peter-robinson]

@@cnr2190 oh, so sorry about the parkinsons. I have a friend who’s had a lot of success by moving to a very low inflammatory diet, strict carnivore-ketogenic. If you’re interested, check out Dr Anthony Chaffee who’s talked about it. There’s plenty of others too, eg Shawn Baker, but I’m sure it was Dr Chaffee who was talking specifically about Parkinsons

[@StraitjacketFitness]

I do not know if you have any access to striking a heavy bag (or any kind of punching bag), but I worked in physical therapy for seven years and have seen the careful use of "boxing training" styled therapy slow, pause, and in a few cases *actually reverse* Parkinsons disease. If you have any way to safely perform any version of "sparring drills" they can really be a game changer. It sounds like you've got a very positive spirit. Stay strong brother. Salute.

[@cnr2190]

@StraitjacketFitness thanks for the suggestion! I used to box at university and did kickbox in my youth. Still have a huge boxing bag. So maybe should do a couple of rounds a few times a week. Usually I work 90 minutes at desk and then make 15 minutes break where I do yoga and similar. Why not try some rounds then. Was told pingpong also shows good results. Dancing too. The worst is doing nothing. Had to stop all training because of a disc in the neck for 5 weeks now. Feel and move like a zombie now. Maintaining a positive spirit is difficult. My grandfather had parkinson and I saw how that ends in my youth. The kids help and being orthodox Christian too.

[@Ian.lifts.]

Sandbags and calisthenics are the two most underrated modalities in modern training culture. Thank you for turning the tide.

[@thestonecircle]

100% agree there's nothing else like them!! Thanks for being here :)

[@tommythai560]

Hi guys just curious what’s your opinion on kettlebells for functional strength vs the sandbag?

[@chingchingbling2145]

​@@tommythai560Sandbags IMO are superior if you want to compare; progressively overloading Sandbags and sandbag training in 3D planar motion with all the different lifts gave me unparalleled strength in lifting and carrying anything heavy that I come across. Especially if your sandbag has shifting weights inside it, you make neurological and muscular adaptations to control any odd object.

[@brianbachmeier34]

We're all gonna make it brahs 👍

[@StraitjacketFitness]

Stay shredded, brahs (and brahettes). *************** We're all gonna make it. ***************

[@thestonecircle]

You two are seriously the best!

[@Th3Pr0tag0n1st]

Watched your video on the one sandbag program and bought two 50lb bags of sand from Home Depot and filled up my Dad’s old military bag that he used to carry a sleeping bag in. Started the program 2 months ago and can now shoulder the sandbag 12 times on each side. I’m 17 now and I’m definitely sticking with sandbag training for the rest of my life. Thank you bro. Definitely going to buy the book.

[@thestonecircle]

Hey that's so awesome!! I was hoping the training was going well for you 🙂 I bet you feel so much stronger than before! I'm excited for you to pass me 💪and also thank you! I hope the book is useful!

[@AskTorin]

Functional like a residential mover goes HARD

[@thestonecircle]

@@AskTorin if you know you know 💪💪

[@robertfeiner7409]

Got you bud! Just got the paperback copy. I’m old school ;) least I could do for all the awesome content you’ve put out. Totally changed how I train these days.

[@thestonecircle]

Thanks so much brother! It's really something else to hold the physical copy, I couldn't believe it the first time I saw it haha. I hope you like it!!

[@robertfeiner7409]

Of course dude! Great that you got it out there for all to enjoy. Stoked to read it when it arrives :) one thing I was going to add is how much the SB work develops power in kickboxing/Muay Thai. I was always a smaller fighter in my 20’s (135-145ish) now in my 40’s and long since retired I’m around 190. The SB workouts are truly the first time I felt “power” in my kicks in my 30 years of training. It’s pretty cool!

[@thestonecircle]

@@robertfeiner7409 That is some really awesome feedback man thank you! At this point I know for a fact I'll be referencing that when answering future comments :) That's gotta feel badass!

[@robertfeiner7409]

@@thestonecirclemost definitely!

[@markpittman9739]

I agree with the old man. Just ordered my copy as well. How’s it feel to be a best selling author?

[@nickbobaymusic8691]

Ordered the book right away. Bought my first sandbag because of you and have never felt better.

[@thestonecircle]

Hey thanks so much I really hope you enjoy it!! So awesome to hear the sandbag training has been working well for you

[@ThatMcflyGuy]

I had to reduce my sandbag weight because i lost more pounds than i thought from doing burpees but man sandbag training changed my physique. I feel and look bigger, stronger, can finally do pull-ups! Thanks for everything man.

[@thestonecircle]

SO AWESOME man!! Never a bad thing when you realize you're getting more shredded than you expected haha, keep it up!

[@braedenmoses]

Literally carving your place into the stone wall of history with this one, mate 💪

[@thestonecircle]

Such a badass analogy, thanks for being part of this stone circle! :)

[@sonzai5162]

Like Dr. Density said: It doesn't matter what you do, it's about the freakin gusto and intensity you put in it. Anything can work if you make it work. Thank you for your amazing work, brother. Here's to you blowing up 🥂

[@thestonecircle]

Yes exactly, all about that freakin gusto!! Thanks so much for all the support you've given me :)

[@ezradanger]

I love your lifting philosophy. It's not about trying to find ways to do as little as possible, it's about doing as much of something you enjoy that you can get away with.

[@thestonecircle]

@@ezradanger hey thank you man I hope everything's going well for you with the training and the businesses!

[@ezradanger]

@@thestonecircle Thanks man. The training has honestly been on maintenance for the past little bit. Between the businesses and the wife being pregnant with our 3rd, life has just been even more busy lately. But I'm still trying to do as much as I can get away with. And I wish I could get away with doing more.

[@thestonecircle]

@@ezradanger Hey congratulations!!!

[@TRAVISVANZUIDEN]

4 min in, I paused the video and went to the link in the description and bought the book without hesitation!! Lets show support who is buying the book?? 💪💙

[@thestonecircle]

Heck yeah man thank you so much!!

[@SFRB1187]

I did the same thing, can’t wait to get it

[@AlexanderCanwell]

Just copped my copy!!!

[@thestonecircle]

@@AlexanderCanwell hell yeah!! 💪💪

[@robertwegner9086]

I just did the same

[@finweain]

Dropped this at the perfect time! Currently in the process of working a sand bag into my routine

[@thestonecircle]

Awesome I hope this helps!!

[@tacticalchunder1207]

Your videos got me started with sandbag training! Been following your original program so far. Clicked with me way more than the gym ever did, I love the simplicity of it. Started at 45kg, currently at 60 and going to 75 next week! Thanks dude!

[@thestonecircle]

Hey that's so awesome!! I love to hear it, great progress so far and good luck with that 75!

[@dionisioramirez6706]

Just purchased the physical copy. I’m supposed to receive on Saturday. I’m really excited and looking forward to reading and using the training manual. Thanks Cody.

[@thestonecircle]

Hey thanks so much I really hope you like it!!

[@TreyPenney]

One of the best videos you've made,and i have seen them all 💪

[@thestonecircle]

THANK YOU! I really appreciate that, good to know I'm going in the right direction :)

[@timmyjacobs0]

I've come back to this video to renew my focus on the lift. I'm bringing a friend of mine whose been letting himself go too. Shoutout Cody 🎉

[@thestonecircle]

Heyyy I'm honored this is the video you looked to! Will you guys be training together too? I bet this program would be really fun that way, one person shoulders, then the next, back and forth through all the sets. Good luck with the gains 2025 is the year!!

[@timmyjacobs0]

@thestonecircle Yeah. We're going to be doing the first cycle from the book together. I'm gonna keep on with my 100# bag I've been inconsistent but working with, and he has a 50# bag to build off of.

[@caraclaymore]

Congrats on the book! Found your channel recently and I love your passion and enthusiasm. I'm a formerly competitive strongwoman athlete and have done lots of bag training, so I was already a fan, but your content gave my training a breath of fresh air, as well as inspired some of my programming for my group fitness classes. Keep up the amazing work!

[@thestonecircle]

Hey thank you and so glad to have you here!! I'm always happy for feedback on the training from experienced lifters like yourself, good luck with everything!

[@franciscarabini7660]

This is long-term life changing advice I've used your methods for 9 months..my personal feeling of strength and confidence is great ..I'm 56 and 103 kg..haha I wouldnt make me angry haha .stay humble buddy .thanks

[@thestonecircle]

That's so awesome to hear!! I'm really glad it's continued to work for you after all this time. Haha that's the best feeling, no way is anyone gonna try messing with you!! :D

[@user-fu4cy7sh4k]

Rugged fitness lifestyle led me to your content and I'm very grateful for it! Thank you for making the effort in creating the book, I've just ordered the paperback. I looked some time ago for just this sort of publication and now, because of your efforts, it's finally available! Thank you again, can't wait to get started with the hybrid programming 💪

[@thestonecircle]

Hey that's awesome Rugged fitness lifestyle is a great dude! I really appreciate you getting the book, and I hope you enjoy it!!

[@tannerlebel5167]

Now this is some great news! A new training program and the book is out. Awesome! Sandbags are no joke. I'm a skinny guy that's lost more weight doing this because I really underestimated how much I need to eat to keep up with this. Way more than when I was going to the gym. I took this last week off to make sure I am focusing on my food adequately and fueling up. And now I've got this to to try out coming back in! Awesome. Looks like my copy of the book will be here Saturday ;)

[@thestonecircle]

HECK YEAH thanks for getting the book! Sounds like you're gonna be all lined up to make some crazy gains in the very near future :) good luck with the training!

[@brianbachmeier34]

Stone Circle community please share his videos. Let's get him to 100,000 subscribers. 💪

[@thestonecircle]

Heyyy thank you Brian, that would be ridiculous! 30k was already crazy enough haha, I can't imagine!

[@brianbachmeier34]

@@thestonecircle I will do my part to help!

[@thestonecircle]

@@brianbachmeier34 You're the man!!

[@StraitjacketFitness]

​​@@brianbachmeier34 Move over Athlean-X!! Get out the way, MPMD!! The Stone Circle is comin' for ya, babyyy!!

[@collintomlinson9930]

Just bought the book! Nothing but respect and support!

[@thestonecircle]

Hey seriously thank you so much!! I really hope you enjoy the book :)

[@renerodriguez2468]

because of you, i bought a sandbag and i havent looked back. it really feels like you're starting a tribe here. i am most definitely buying your book. thank you for your dedication.

[@thestonecircle]

Hey that sounds like a tribe I'd like to be a part of! So cool you decided to get a sandbag, it works so well right?! And seriously thank you, I really hope you like it :)

[@rickeydavis4734]

This popped up at just the right time. I'm new to sandbag training and didn't even know where to start. Your book should be here by Friday and I can't wait to get started.

[@thestonecircle]

No way thanks so much! I hope the book helps :) So many gains on the way!!

[@nunchukGun]

Super psyched to read this! I've been binging your channel lately and can't help but feel jealous that you are out doing cool stuff that actually looks fun.

[@thestonecircle]

Heck yeah I really hope you like it!! I try to get out into the woods as often as I can, though it has been a bit now I'm missing it. It's so easy to get caught up in the daily routine and miss out on that stuff!

[@nunchukGun]

The performance mindset is so underrated. I've been training for hypertrophy and I've even made good progress but I personally find performance much more motivating (at least once noob gains run out)

[@thestonecircle]

@@nunchukGun So true!! Having something you're working towards that's beyond muscle really gives you're training that extra edge! Of course getting muscle at the same time is the best haha

[@l.n.2774]

Just bought it, thank you! looking for a way to give back for all the great videos. I found your channel in a pursuit to get back into shape at the age of 42. my main bucket list is to lift stones in Scotland. There is something so primal and connected to share the experiences of my forefathers. I have been using the bags your recommended for the last three months and it is a huge change in everything. The final test will be a 300lb slag of concrete I dug up on the side of my house that I found when I was running a new drain line in the yard. when I shoulder it, Ill leave it in the middle of the back yard for my boys to move when they want to prove to me they are a man.

[@thestonecircle]

Hey thanks so much brother I really hope you like the book! I feel that 100%, I can't wait to make it over there one day and lift with Andy Crawford and those legends in Scotland, it really does seem like a completely unique experience. Congrats on all the progress too, 300 to shoulder is such a crazy feat of strength, most people will never realize how ridiculous it is, good luck with it! My current long term goal is 300 to shoulder too :) I love that idea of bringing back that right of passage, thanks again for everything!

[@StopTheDamnTape]

Gonna comment as I’m watching rather than trying to recall it all at end 😂 The part that you read from your book about shouldering the bag giving purpose is such a good point and I love how you articulated it. And how you kinda implied accidentally getting jacked when you’re distracted by a skill based goal. So true. I had that exact experience as a youngin’ when I switched my focus to performance. I think this kinda distraction can be mentally healthy too. Even if aesthetics are a big thing to you, having that as a sole goal can destroy one’s sense of self and take the mind to dark places/body dysmorphia. It’s better to throw in some strength dysmorphia and collect the whole set 😂

[@thestonecircle]

Hahah yes some of that good old strength dysmorphia :D it really does change things though doesn't it? It's such a cool feeling realizing one day " damn I actually put on some muscle!"

[@kirksesp]

This is exactly the video I was hoping for!! Thanks for getting me into sandbag training and calisthenics circuits recently. This is the most fun I've had with training for a long time. I just bought your book and look forward to the additional details!

[@thestonecircle]

Hey heck yeah I hope you like the book!! It is such a fun way to train isn't it? Crazy training can be so enjoyable while also building the muscle and strength haha, wish I had started sooner!

[@joshuaburgess5702]

2 1/2 months since I bought a sandbag thanks to you. Started using it 3 times a week and supplementing it with pushups and ab work, man my body has changed. Just bought your book and look forward to getting that in the mail! Definitely gonna give this training program a go, as my goal is to shoulder a 100kg bag by the end of the year! I’ve managed to get it to the chest, which is insane because I could barely pick up my 65kg bag 2 months ago 😅 I’ve never felt or looked so strong, and you’re the reason why bro. You’ve inspired me to get strong and that’s helped my life across the board. I barely drink now, get good sleep, I don’t play video games much anymore. I just can’t stop thinking about lifting my sandbags! You are the man Cody! You deserve way more subs brother, may God bless you ✝️☦️

[@thestonecircle]

YES this is the best comment ever man! So glad the sandbag training has been working well for you, AWESOME progress and you'll have that 100kg to your shoulder in no time! And thanks so much for getting the book, I really hope you enjoy it :)

[@joshuaburgess5702]

@@thestonecircle Thank you for taking the time to reply to me bro. Man I love seeing the comments on your videos, you have an awesome community here. I’m so grateful to be apart of it. I know your book is gonna be fire, and I can’t wait to sit down and read it 🤘🏼

[@thestonecircle]

@@joshuaburgess5702 Of course brother! Seriously this community is on another level!

[@joshstoeltzing4420]

You’re putting out such high quality content with everything you’re learning and applying! Buying the book!

[@thestonecircle]

@joshstoeltzing4420 Dang thanks so much Josh I really hope you like the book!!

[@MikeJones-hz6zk]

I’ve been waiting for this to come out. Ordered the book and loving the videos. Great content. Excellent channel. Another sandbag lifter here.

[@thestonecircle]

Thank you Mike I hope you like it!! I'm really interested in hearing your feedback, from one sandbag lifter to another!

[@emersonsenseman2182]

So stoked for the new book man! Just snagged one! Keep up the awesome content🙌🏼

[@thestonecircle]

Thanks so much I hope you like it!! Let the sandbag gainz begin! :)

[@anthonyagins7872]

YES!!!! Starting an Amazon account so I can get this book!!! Im so excited man, this is gonna be sick!!! Congratulations Cody🎊🎈🎉 🥳🎉🎈🎊🥳🎈🎊🎈🎉🥳🎈🎊🥳🎈🎉🥳

[@thestonecircle]

Thanks so much I hope you like it!! Party time woo!🎈🎊🥳🎈🎉🥳

[@usedcolouringbook8798]

11:07 Holy shit you made something that targets me at my absolute weakest! Man I can't wait to try this out in my own training.

[@thestonecircle]

Yes!! High pulls are so overpowered, definitely one of my favorite sandbag lifts of all time! If you're interested I talk a lot more about them in this one kzbin.info/www/bejne/bXiqhKN3areor7M

[@frankignatius2507]

Bought the ebook last night last night and your sincerity is very laudable! I've also done weights, bodyweight and cable training. Recently I've transitioned to kettlebells, calisthenics and sandbag training. I feel and see a huge difference in my strength and conditioning! Congratulations on your book. I am gonna devour it and put it into practice! 💪

[@thestonecircle]

Hey thanks so much for getting the book I really hope you find it useful!! That's so awesome you're seeing a difference already after making the switch, sandbags kettlebells can calisthenics there's not much like it!!

[@frankignatius2507]

@thestonecircle You're welcome! My 74 pound sandbag arrived today! Can't wait to fill it! I'll keep you posted on how my training is doing!

[@thestonecircle]

@frankignatius2507 heck yeah let the gains begin!!

[@Magnus0311]

Hey Cody! Got your book in the mail. Really enjoying it.

[@thestonecircle]

Hey heck yeah thank you I'm so glad you're liking it!!

[@toppersundquist]

Just gonna put this on a loop on my phone.

[@thestonecircle]

Heck yeah thanks for being here, I hope you like it :)

[@matthewroberts198]

Been lookin' forward to this! I have a usual sandbag at home but I also use one of the heavy bags at my gym to do sandbag workouts and the added length makes it brutal (especially going to shoulder lol). And thank you for having a physical copy of the book. I prefer it that way compared to an electronic copy

[@thestonecircle]

Heck yeah I hope you like it!! It's nice to have that variety for sure! Always good to have that challenge bag sitting there waiting for you, staring you down haha :D

[@StopTheDamnTape]

That program outlined in the video, from your book, looks awesome man. Covers all bases from endurance/conditioning, explosiveness, hypertrophy, brute strength and is designed in a really cohesive way. I would wager there’s not many programs like it! And 4 day splits are awesome - allows tons of recovery, while also allowing one to train balls to the wall each time. Very likely I’ll jump on that program in a couple months or whenever it is that it stops being freezing cold and raining down this side of the world. I’m just staying in the gym for now since I don’t wanna be outdoors in the cold after working in it all day 😂 Also here and there I have tried some of your 10 down circuits - bro that shit really kicks my ass haha. Like it feels so easy at first, then out of nowhere lungs, muscles, everything is burning. Kick ass stuff!!

[@thestonecircle]

Man I really appreciate the feedback! I know you're an intelligent lifter and you know at least as much as I do probably more about all this, I'd be really grateful for any feedback you have on the program if you get a chance to work with it at some point! Sometimes the best advice comes from someone a bit further away :) Also hell yeah that's awesome you gave the circuits a try, they're ridiculous right?? That's the trick, you go in thinking it won't be any trouble, then suddenly, "wait wtf pushups are hard now??" haha

[@StopTheDamnTape]

@@thestonecircle sometimes I’m uncertain what I know lol, my views keep changing over the years, I suppose that’s a good thing haha. I’ll definitely let you know - good thing is the timing should be perfect, no doubt I’ll be mentally burning out and bored of my current training by then so it’ll be refreshing to make a massive shift.

[@thestonecircle]

@StopTheDamnTape man I think all the best lifters stay open, that there is enough to see the truth! Your informative vids show an understanding of all the cool stuff at a base level, not often you see that!

[@lordsoup374]

Nice one, this channel got me into sandbags, i'm just starting off easy, but can already notice a big difference in strength, my weak spots are already much stronger. Thank you sir for your good videos 👍 they always interest me

[@thestonecircle]

Hey I love to hear that, glad it's been working for you!! Good luck with the training :)

[@SHKEVE]

i’m a runner looking to build strength and your videos have been an inspiration. i got your book the other day and ordered your recommended sandbag and ready to commit the next 6 months to this.

[@thestonecircle]

DUDE heck yeah! Thanks so much for that, I can't wait to hear how it all goes for you. I've had so many people say even just a couple months and friends were asking about their program, 6 months is gonna be epic!

[@TheExcelsiorFiles]

I see you've reached your ultimate form! The Jankonaut! I've placed my order here in London. Book should land on my mat tomorrow! Stride on brother!

[@thestonecircle]

Hahah the Jankonaut yes :D Thanks so much for getting the book I hope you enjoy it!

[@StraitjacketFitness]

@TheExcelsiorFiles This isn't even his final form! #DBZ

[@TheExcelsiorFiles]

@@StraitjacketFitness Wait...no...you don't mean...no way...he can reach Omega level?!?

[@Ironroots.]

So I've been following your content and utilizing your guides and techniques for about 6 weeks now. I have some pretty significant facet joint degeneration and disc issues that have limited what I've been able to lift for some time now. Barbells are off the table, but for some reason the sandbags are much safer for my back, I have had no issues that aggravate my injuries. Dr McGill has some thoughts on that but that's a topic for another discussion. I just completed your Tuesday circuit after having done Monday yesterday. Definitely a change from the program that I've been following, but I really enjoy it. I'm 6'2 and 215 lbs, so the calisthenics circuit challenged me quite a bit. I decided to experiment with just a "7-down" instead of the 10 and I was able to complete that in 19 minutes. Got plenty of room to improve there. And man, my hamstrings were LIT up after that Monday workout. Ultimately, thanks for what you do, and I'm looking forward to reading your book, should arrive by the end of the week.

[@thestonecircle]

Hey that's so awesome to hear!! Everyone I've talked to has said sandbags make their back feel indestructible, makes you wonder about the fear surrounding round back lifting. Really glad it's been working for you. 7 down in 19 minutes at that weight is really good! Crazy to think where you'll be at after working at it for a while, usually those first few workouts with a new circuit improve pretty quick!

[@thestonecircle]

Oh and I can't wait for you to read the book, I hope you like it! :)

[@Ironroots.]

​​@@thestonecirclehey thanks man, the book has been great and I'm seeing significant progress already just a few weeks in. I just completed the Tuesday calisthenics circuit with an 8 down in 18:45, so faster than I was two weeks ago with one extra set of 8. Made the same amount of progress with Friday's as well. Tbh I'm not a circuit guy but there's something to be said for seeing results that quickly and that one of a kind feeling of just going as hard as you can with next to no rest between movements.

[@thestonecircle]

@@Ironroots. amazing progress!!

[@no-longer-human4628]

Very excited about an actual physical book rather than an e-book, can’t wait to get my copy

[@thestonecircle]

Hey thank you so much I hope you like it!! I had to go with a physical copy too, something about holding an actual book in your hands :)

[@kiryls1207]

got the book in a heartbeat. thank you for what you've done. last week arrived my sandbag and I'm itchy to start the journey

[@thestonecircle]

HECK YEAH thank you! I hope you like the book, good luck with the sandbag training, let the gains begin! :D

[@BaconIover69]

I just got the paperback version. A nice way to invest in myself and this channel. Thank you for your work❤

[@thestonecircle]

Thanks so much I really hope you like it!!!

[@chantzmoore781]

Sandbag/Calisthenics Workout Schedule Summarized by Cody Janks Monday: Sandbag 1. SB to Shoulder (5-15 attempts per side, 1-2 minutes rest between reps) 2. SB High Pull (5-10 sets of 3 reps, 1-2 minutes rest between sets) 3. SB Bear Hug Carry (3 sets of max distance, 3-5 minutes rest between sets) 4. SB lift from lap to chest height, vertical method 1 (1 set of max reps) 5. Post. Chain - band good mornings, hyper exts. etc. (100 reps, pick exercise) 6. Abs (100 reps, pick exercise) 7. Obliques (50 reps per side, pick exercise) Tuesday: Calisthenics Circuit 1. Chin-ups, Dips, Inverted Rows, Pike Push-ups, Ab Wheel (10 Down Rep Scheme, do 10 reps, then 9, then 8 etc. 2. Neck Curls & Extension (4 sets of 25 reps each) 3. OPTIONAL Isolation Work (10 minutes MAX, nothing heavy - do lightweight isolation work - arms, shoulders, calves, etc. Thursday: Sandbag 1. SB to Shoulder (5-15 attempts per side, 1-2 min rest between reps) 2. Sandbag Row (5-10 sets of 3 reps, 1-2 min rest between sets) 3. Sandbag Squat (3 sets of 5-20 reps, 3-5 min rest between sets) 4. SB Lift from Lap to Chest - Horizontal High Lift (1 set of max reps) 5. Post. Chain - band good mornings, hyper exts. etc. (100 reps, pick exercise) 6. Abs (100 reps, pick exercise) 7. Obliques (50 reps per side, pick exercise) Friday: Calisthenics Circuit 1. Wide Grip Pull-ups, Decline Deficit Pike Push-ups, Hanging Leg Raises, Ring Rows/Inverted Rows, Dive Bomber Push-ups (5-3-2 rep scheme - 5 rounds) 2. Neck Curls & Extensions (4 sets of 25 reps each) 3. OPTIONAL Isolation Work (10 minutes MAX, nothing heavy - do lightweight isolation work - arms, shoulders, calves, etc. If I missed something or messed something up I apologize, I made this in my phone notes to make it easier for me. I recommend people still buying his book or a t shirt to support him.

[@thestonecircle]

@@chantzmoore781 hey this is exactly right!!

[@johndonovan5521]

Ex-powerlifter dipping his toes into the sandbag game. Just bought your book and cant wait to read it.

[@thestonecircle]

Hey heck yeah thanks so much man I hope you find the book useful!!

[@johndonovan5521]

@thestonecircle I'm hoping to be able to meshup 5/3/1 and your bag program together. That old powerlifter in me can't stop using a barbell 🤣

[@kelleebolden7936]

Hey, Cody. I just ordered your book today and can't wait to read it. I'm old school so for me - I like holding an actual book, so I got the paperback. I'm a little bit over two weeks in using the Ironmind 100lb sandbag. Yesterday I managed 15 overall ground-to-shoulder moves(8-right shoulder / 7-left shoulder) and I also managed to get in 3 bear hug carries. I have to say that I'm pretty sore today but it feels good, actually. I'm looking forward following the programs in your new book. I'll see how far I can take this. I also do movement patterns with the Adex steel club. Lord willing I'll have my 61st birthday next month! We thank you for all you have done.🙏🏾

[@thestonecircle]

Hey I appreciate you so much thank you!! I hope you enjoy it :) I didn't realize how much different the physical copy can be until I held one in my hands too, made the whole thing seem a lot more real. Awesome progress with the sandbag, and good luck with the future!!

[@Cmc.1984.]

Got the paperback copy on the way. Keep up the good work man!

[@thestonecircle]

@@Cmc.1984. Aw man thanks so much, I really hope you enjoy it!!

[@ThirdDimensionalBeing]

Ive been researching so much stuff because I want to start my physical fitness journey the way I feel is best. This video couldnt have come at a better time. I think this is well rounded enough to check off most things that I want personally as a beginner.

[@thestonecircle]

Hey that's so great, I really hope this helps you out! Seriously props for making the choice to get started, once you get going there will be no stopping you :)

[@dimble3]

Probably the perfect program for me. I'm throwing in a cheeky ABC with my heavy bell before the calisthenics stuff though :) Really appreciate this mate, soon as its payday I'm buying your book

[@thestonecircle]

Hey heck yeah I hope you enjoy the program and thank you!!

[@chrisallen3715]

Got the book and ordering a bag, inspired by your hard work. Seems to be a philosophy as well as a workout.. love it.

[@thestonecircle]

Hey thank you for getting the book I really hope you like it! And good luck with the sandbag work, time for some new gains!!

[@Carlos-bk5is]

I need to buy this book. Not only do I love your videos and training methods I also want to support small channels that deserve more attention and subscribers like yours

[@thestonecircle]

Hey I appreciate that so much Carlos thank you! I really hope you get something useful from the book :)

[@christislord137]

You aint wrong about calisthenics... I started sticking to them strictly and my buddy was giving me crap saying I had to be on something lol its been getting me more shredded and strong in a totally different way than weight lifting. And I am no slouch in the weight room. Sandbags are gonna be the newest addition to my programs for sure. Thanks for your efforts and documentation of your efforts.

[@thestonecircle]

Hey that's awesome grats on the new gains!! Calisthenics really are something else, it's the best when you reach that point where your friends start asking for your program haha

[@christislord137]

@@thestonecircle agreed, and it's so simple they have trouble believing it.

[@StopTheDamnTape]

Algorithm - will watch later this evening

[@thestonecircle]

@@StopTheDamnTape Heyyy thanks man 💪🤘🤘

[@nosaj118]

Sandbags are awesome

[@thestonecircle]

Heck yeah!

[@TreyPenney]

For sure 💪💪

[@nosaj118]

@@thestonecircle Got the paperback on order, looking forward to reading it!

[@thestonecircle]

@@nosaj118 YES thanks so much, I really hope you enjoy it!!

[@StraitjacketFitness]

Bro got the 1st comment and didnt even wave it around in the air for everybody to see. 1)Either he's humble, in that case: *respect* . Or 2) he's just not silly/petty like some of us here. In that case, *respect* .

[@BaconIover69]

I can't wait to be strong enough to do this workout 💪🏻

[@thestonecircle]

You got this!!

[@StraitjacketFitness]

Just add more bacon to your recovery days. You'll be there in no time. 😉

[@jasonj3090]

I love the no nonsense information and training in your videos. Just bought the book thanks for all of your hardwork

[@thestonecircle]

Hey thank you so much Jason! I hope you like it!

[@saiketbiswas8444]

Came back from a grueling work trip and see there are two Stone Circle videos and the book is out already what a treat ! Got both the Kindle version and the hardcopy. Good luck Cody the book looks great !

[@thestonecircle]

Man thank you so much!! I hope you get some much deserved rest after the work trip, and I hope you enjoy the book!!

[@johnnykame]

Ya know what. This is perfect. I’ve been getting better at sandbag to shoulder but I’m honestly just been fucking around. I do need to get back on a program and this is perfect for me considering I only have a sandbag and a geriatric “fitness center” available to me at the moment. This might be the perfect time to start a KZbin journal on this journey 😅

[@thestonecircle]

I hope this one really helps! I fall into that trap often myself haha, it is fun to just throw the sandbag around without any thought of a program :D let me know if you start uploading I'll be there!!

[@StraitjacketFitness]

I'd subscribe. Cody made a video a while back about the value in starting a KZbin channel even if you have no desire to grow an audience. It made a lot of sense to me. I've considered it myself. Maybe....

[@thestonecircle]

@@StraitjacketFitness please do!!

[@StraitjacketFitness]

​@@thestonecircle ​​​@thestonecircle I was going to link your video I was thinking of that I mentioned but I just spent like 30minutes looking for it and could not find it. It is absolutely no big deal if you took it down for any reason, but not finding it has made me start to doubt my sanity (a tiny bit)😕. Am I making this up? You did post a video at some point discussing the benefits of starting a channel, right? Or did I have some sort of oddly specific and bizarrely elaborate hallucination? 🍄🤪 🍄

[@thestonecircle]

@StraitjacketFitness haha 😁 I talk about it in this one kzbin.info/www/bejne/h6W9qWComa93r7Msi=aGI8FgIUIXYH7n8E but I do remember making one of my daily back vids about it a while back too, I'll see if I can find it!

[@JohnBullard]

You might consider adding steel clubs to the mix. Makes the hands wicked strong, more effective for hand strength than calisthenics. Great video! Ive had a 100 lb sandbag (the kind with six handles) for two years, never really worked it into a rotation, but after watching and saving this vid, I was inspired to cut the handles off the sandbag.

[@thestonecircle]

I've been working on getting into steel club stuff, actually in the middle of using a heavy training sword as a club replacement and it's been amazing! Hey that's so awesome I hope you like the sandbag work!

[@JohnBullard]

@@thestonecircle I just realized what a great combination of ancient disciplines that is. Thanks

[@TheKadaitchaMan]

Purchased. Good luck mate. Love your work. Respect from Australia

[@thestonecircle]

@TheKadaitchaMan Hey thanks so much Andrew! I hope you like it 🙂

[@pmenon78]

Finally ! Stoked on the book release. Ordered my copy today ... cheers Cody and thank you for all the awesome info

[@thestonecircle]

HECK YEAH! Took long enough right? :D sorry for the wait, I really hope you like the book! Cheers!

[@nielsnik]

CONGRATULATIONS FOR THE BOOK!

[@thestonecircle]

Thank you!!

[@tshingis1235]

First time commenting, but I needed to say that your content is very good and motivated me to dust up my old sand bag. I am also looking forward to your book.

[@thestonecircle]

Hey thanks a lot for your comment it's great to hear from you :) I appreciate the feedback, I hope the sandbag training goes well, I think those old school dust covered sandbags add an extra level of strength haha. And seriously thank you I really hope you like the book!

[@geomardomingo1672]

Thank you for the information! I'll be sure to start this today. Cannot thank you enough! Congrats on the book, I cant wait to buy it!

[@thestonecircle]

Hey thanks so much for all your support, I really hope you like the book!!

[@bramkooijmans6939]

Just bought the book before watching the video. I hope I can support you this way! Keep up the good work dude!

[@thestonecircle]

Hey thank you so much it really does help!! I hope you like the book :)

[@ScottLittle-z1q]

Been looking forward to this.

[@thestonecircle]

I really hope you like it!!

[@mr.ferg0112]

You should talk about kettlebells as well! Great work!

[@thestonecircle]

I have plans to get some in the future! Very interested in the insane strength endurance feats I've seen, can't remember the exact name of the sport but the double kb cleans for hours on end, those guys are crazy!

[@mr.ferg0112]

I think you'd really like swings and halos, but the cleans might transfer the best to sandbag to shoulder type lifts.

[@wesdavis8011]

Good timing , sandbag day today! thanks for dropping this and i cant wait to order your book!

[@thestonecircle]

Heyyy thank you Wes good luck with the workout, I hope you crush it!!

[@kena3234]

Just purchased the kindle version. I appreciate that its a book and reasonably priced. I see too many youtube products out there like "Mega bundle! Get the ultimate training guide, food guide and for a limited time my vacation workout guide. 500 dollar value JUST $99!"

[@thestonecircle]

Hahah I know exactly what you mean. Maybe I'm just a bad salesman but I would much rather more people have access, than trying to use some silly strategy like that to raise the price. I seriously appreciate you getting the book and I really hope you like it!!

[@mohmyMALO]

Just ordered the book.! Thank you and all your hard work brother we appreciate you

[@thestonecircle]

Heyyy thank you I hope you like it!!

[@caraclaymore]

Congrats on the book! Found your channel recently and I love your passion and enthusiasm. Your content has inspired some of my programming for my group fitness classes. Keep up the amazing work!

[@thestonecircle]

Hey thank you, that is so awesome!! I find group classes so exciting, have you been using sandbags? That has to be one tough and fun workout :)

[@piebytez]

Got the book, can't wait to make those gains. Let's get it!

[@thestonecircle]

@piebytez HECK YEAH thank you and I hope you like it, time to get yoked!!

[@Papa-Rah]

Bought the book and left the first review on Amazon CA !

[@thestonecircle]

Hey thank you I really appreciate that!! I hope you like the book, and those reviews help so much!

[@Papa-Rah]

@@thestonecircle love the book and love your content.

[@thestonecircle]

@@Papa-Rah hey I'm really glad you liked it!!

[@DevinCooper-p1h]

Just ordered the book man! Should come in Sunday. Gonna start this programming once I get it. Congrats!

[@thestonecircle]

Hey thank you so much!! I hope you like it! Keep me updated on how it goes, I'd love to hear your feedback!

[@mikegreen4372]

Just done the first sandbag session,brutal. Converted 💪🏻

[@thestonecircle]

Heck yes! 💪🏻💪🏻

[@pawelmalicki3217]

Congrats on releasing the book. 🎉 Just ordered a physical copy, as I prefer to have something to reference that's not tied to a digital service. Gonna work on mixing in the sandbag lifts you recommend with my current personal program of calisthenics, free weights, rowing, cycling, and running. Keep making these videos as they're a great supplemental reference for exercise form ✌️

[@thestonecircle]

Hey thank you I appreciate that so much, I really hope you enjoy it!! That sounds like a great setup, if I could add one thing to my training right now it would be rowing, hopefully one day!

[@danfive9696]

Can’t wait to try these workouts- I’ve gotten great results so far.

[@thestonecircle]

Awesome I really hope it goes well for you!!

[@czempionotyliusz]

Great news! Got the paper edition:). Keep up the great work!

[@thestonecircle]

YESSS I hope you like it, thank you!!

[@chezgreggo22]

Just bought the kindle book, thanks Cody!!

[@thestonecircle]

Thank you so much I hope you get something out of it!!

[@h3Xh3Xh3X]

Definitely buying this book! I have been running fullsterkur and every.day.carry but was missing a program to specialize on the bag to shoulder.

[@thestonecircle]

Hey thanks so much I really hope you like it! It's an honor to be mentioned beside those greats, good luck shouldering heavy stuff!!

[@michaelpopkins3002]

As soon as I saw this was ready to order,it's done!! So glad the book is done,its gonna be awesome!!!! I'll leave a review for sure.... thankyou Cody,it's gonna be EPIC!!💪😁

[@thestonecircle]

Man thank you so much for all the encouragement during this whole thing, I appreciate you!! I hope it was worth the wait :) good luck with the sandbag training!!

[@dndlab1]

Bought the book to support you I mainly do kettlebells and bodyweight though ill be getting sand bag soon love the callisthenics circuits you’ve shown and have noticed a difference in my shoulders and lats from doing them! Love your videos keep up the great work Cody!

[@thestonecircle]

Hey I seriously appreciate that so much thank you! I hope you enjoy it :) Awesome to hear the circuits have been working well for you too! So brutal but effective haha

[@Fhillas]

Just ordered the book brother! Very excited!

[@thestonecircle]

Hey thanks so much I hope you like it!!

[@lawrenceforsley3411]

Ok so this is freaking awesome. I’m in!

[@thestonecircle]

@@lawrenceforsley3411 hell yeah!!

[@grassygrandma]

Bought the book and built my sandbag today. Cracking it open tonight

[@thestonecircle]

Heyyy thanks so much I hope you like it! Good luck with the sandbag training!!

[@peter-robinson]

Ooh I’ve been wanting to work out an actual program so I’ve ordered the kindle book to have it now and get started, plus the paperback because I prefer actual books. Thanks for your excellent content. It’s got this old guy into better shape and great shape soon, I am sure.

[@thestonecircle]

No way both! That's so kind thanks so much! I really hope you enjoy it :) good luck with the training!

[@peter-robinson]

@@thestonecircle yep both, mostly because I like what you do and because you seem like a good person :-)

[@thestonecircle]

@@peter-robinson I appreciate that :) this channel really has attracted a lot of good people and I couldn't be happier about it!

[@TheDogman-k928]

Book ordered. Let’s go!

[@thestonecircle]

Heck yeah thank you so much, I hope you like it!!

[@TheDogman-k928]

@@thestonecircleI’ve been looking forward to this for a while bud. Congrats! I added sandbag work to my program after stumbling across your channel a while back. Im ready to go all in, I want that 300lb bag!

[@thestonecircle]

@@TheDogman-k928 I really appreciate all the support over all this time! 300 you got this!!

[@StopTheDamnTape]

The point about high rep abs work contributing to mind muscle connection which transfers over to a better ability to engage the abs for your brace is so valid bro. I find just direct ab work in general improves my ability to brace and actually causes my abs to just kick in of their own accord in a lot of situations. Way too many people disregard direct ab work and it’s a huge mistake. And like anything the truth is if you don’t directly address them, you’ll never max out their potential. Back to the high rep thing - I find on any lift, including compounds they really get me use better technique as I fatigue. That goes against everything anyone says, but I feel like on say a deadlift my body starts finding the most optimal leverage as it fatigues because it just won’t be able to move the weight otherwise. Also I think people shun high reps and rubbish them, yet they’re never even tried them.

[@thestonecircle]

Yes exactly, direct ab work is so critical! You've really made me think twice about the high rep compounds too. I noticed the same thing when I did those strength endurance 100 reps to shoulder workouts, it did teach me a lot about form in the exact way you say, my body had to find the correct way to do it. I will admit I can be a bit of a technique snob when it comes to shouldering sandbags haha

[@StopTheDamnTape]

⁠​⁠@@thestonecircleI always reread what I said before the reply and I have no idea what that second paragraph was supposed to say 😂 I must of reworded but fucked it up and left half of each sentence, I dunno lol. Edited it anyway just to make it somewhat make sense haha. I don’t think being a technique snob is bad, you’re still lifting hard and heavy. Keeps your chance of injury low and allows accurate tracking. I only think it’s a problem when people never do anything hard because they don’t wanna break form. Controlled horse Cockery is where it’s at. I like things like what you mentioned - choosing an amount of reps and just doing it over whatever time and sets it takes. I think it’s good for the mental game and also that making lifting too scientific is a fukn gimmick for selling shit/getting clicks anyway lol.

[@thestonecircle]

​@StopTheDamnTape haha I do that way too often myself 😄 Yeah that's a really good point, there's definitely a difference between setting yourself up to perform well and then going all in, 100% intensity, and never giving that intensity for the sake of staying completely strict. I think that there is enough to change the entire fitness space and everyone would make more gains, controlled horse cockery exactly haha

[@georgeallen7487]

You seemed to hit the sweet spot of both aesthetics and functionality in your physique.

[@thestonecircle]

Thank you I really appreciate that! I think sandbags and calisthenics really do come together to form the perfect thing. Muscle or functionality are both cool on their own, but having both is so awesome haha, good luck with your training and thanks for being here!

[@Thomas9287]

Just bought your book and got a 75kg bag in the post this afternoon, so had to pick up some sand on the way home from work :p feels BRUTAL, but i can shoulder (just about) it so i reckon its the right weight for me to start with.

[@Thomas9287]

Might also get a slightly lighter one for higher rep work...

[@thestonecircle]

AWESOME!! Love that feeling haha, really is brutal! If you can already shoulder the 75kg you might not need anything lighter, you should adapt pretty quick and in no time it will feel like a weight you could do for reps if you wanted!

[@TrueNorthCaptures]

Been waiting for this video and the book. Great work

[@thestonecircle]

Hey thanks so much!! I really hope you like it :)

[@carvinclark]

Just ordered the paperback👍🏼 Been looking forward to it! Appreciate all you put out there. I’ll keep you informed on how it goes. And just FYI…I’m 67yoa “ Never let the old man in” - Clint Eastwood 😉

[@thestonecircle]

AWESOME Thank you sir!! :D I seriously can't wait to hear your feedback on it, thanks for supporting me during this whole thing!

[@iresqu713]

Great work! Love your work man. Cant wait to get my copy of the book and place it next to the bioneers published work on my shelf. Right where it belongs!

[@thestonecircle]

That's so awesome thank you!! Puts the book in really good company I appreciate that :) I hope you like it!

[@iresqu713]

@@thestonecirclewanted to give a bit of a testimonial man, been doing your work out program with a bit of a modular change, i am a FF/Paramedic with a second full time job. So with little free time i have been doing your program every 3rd day( day 1, skip two days then day 2 etc). While on my off days working my second job that requires thousands of steps daily and my hobby of Bjj on my free days. This set up has me feeling strong and durable for what my life may call for. I am a bit of a squirrel brain fitness nerd so “regular workouts” are absolutely non appealing to me. So the mix up of sandbags and calisthenics(my normal mode of strength training beforehand) have been a blessing. Thank you man. I intend to stay on this path for months to come and thank you for providing and intresting alternative to sterile gym training.💪

[@donaldstewart8494]

Congratulations on the book! I will, at some point purchase the book. Just completed the Monday routine- amazing! Made my usual old AF ( 65 ) modifications with bag weights. The lap to chest with # 125 was intense.

[@thestonecircle]

Hey thank you! That's so awesome you tried the program, I really hope it works well for you!

[@psykingo]

Really enjoy the channel and bought the book ;) Keep it up!

[@thestonecircle]

Hey thank you so much! I'm honored to have you here :)

[@psykingo]

@@thestonecircle I just started the channel. Its going to be about general health with a focus on mental health. And I am trying to deal with it in a original way. Right now I am loading a mental health related album. Would really appreciate it if you could check it out. Maybe could power you up during workouts. Cheers :)