Whether you’re a fitness pro or casual exerciser, I think you’ll love this twist on the popular kettlebell workout craze. Instead of traditional kettlebells – weighted, cast iron balls with handles – this total-body strength training regime uses SandBells – soft, flexible, sand-filled bags. Both kettlebells and SandBells are fun alternatives to dumbbells, medicine balls, and other tools used to tone muscle. A short, efficient routine can sculpt your body from head to toe by working your arms, core, abs, glutes, and thighs.

Even if you already do a good amount of cardio, I strongly recommend adding regular strength training to your fitness plan (using SandBells or any other routine that works for you) because there are so many important health benefits. If you’re looking to lose a few pounds or maintain your current weight, building more muscle mass helps to increase your calorie burn 24/7. Resistance exercise also helps to strengthen your bones and slow the loss of muscle that occurs with aging. Increasing your all-over body strength can make it easier to do everyday movements, like lifting kids and heavy groceries, and help you keep your back, core, and joints healthy and agile.

If you’re looking for an effective strength-training routine, SandBells (sold by the company Hyperwear) offer a few unique perks. For one, their construction makes them extremely versatile. You can lift, toss, swing, and even glide with them, and because the bags are soft and pliable, you can do all of this without worrying about damaging your floors or hurting yourself. As you move, the sand (and weight) of the bag is constantly shifting, which keeps your core engaged and improves balance. And, because there’s no easy-grab handle, the SandBells really give your forearms and hands a workout. That helps to increase grip strength, which is beneficial for completing everyday activities. Lastly, SandBells are easy to stack and store, which is key if you have limited space.

SandBells come in a range of sizes, from 2 pounds all the way up to 50 pounds (woah!). You can use lighter bags to do more traditional moves, like chest and shoulder presses, and heavier bags to do kettlebell swings and ab rotations. And, if you have a workout partner (or a willing spouse!), you can tag-team a variety of exercises that involve tosses and passes.

Whether you choose to try SandBells or other types of innovative strength-training equipment, or stick with more traditional strength-training exercises, make sure to squeeze in about 15 minutes, two or three times a week. You’ll feel stronger, look leaner, and protect your long-term health!

What else is “Hot in Health” these days? Check out these food and fitness trends.