The vid below is a similar workout to the “Alternative Workouts for Burning Calories and Losing Fat” workout I put up recently, but minus the upper body work. This workout has forward and reverse sled drags, lunges, one leg ‘straight’ leg deadlifts, and Planks (which didn’t get filmed…) for a highly effective “functional” leg, butt, and general conditioning workout. If more people – especially women – did more workouts like this, using low tech tools, they would get far better and faster results. I see so much wasted time in the gym on all manner of “butt firming” machines, exercises, and other time wasters, which could all be done with a program such as this.
There’s so many productive “functional” movements that can be done with sandbags, and a few other things (such as the GymBoss Interval timer, etc) whether used as part of a program, as an “alternative” to their main program, etc, it’s a ‘no-brainer’ product in my view.
For high level athletes, MMA, bbers, etc, such a workout can be more of a GPP/Conditioning Day or part of the overall program, depending on goals, and how difficult one makes the workout. Add 3-4 45lb plates to that sled, and make the sand bag a 100lb plus bag, and all but an elite strong man will have a very challenging and productive workout.
[youtube]http://www.youtube.com/watch?v=Juk4Y0LqvJ8[/youtube]
If you want more info on sand bags (I use and recommend the sandbags from Sandbag Fitness Systems) Click HERE for more info.
See you in the gym, or on the field! 😎
Will Brink is the owner of the Brinkzone Blog. Will has over 30 years experience as a respected author, columnist and consultant, to the supplement, fitness, bodybuilding, and weight loss industry and has been extensively published. Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.
His often ground breaking articles can be found in publications such as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.
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Looks like a great workout! I even have a place near home to try this! Thanks for all your hard work Will!!
Try it Jenny, you will like it!
Thanks for the good workout – looks lie a good program to get legs back in shape after a layoff.
Also looks like a good workout for a pitcher in baseball.
JPC, depending on where and when used, it's a workout any athlete could benefit from. 😉
What a great lookin' workout I'm green with envy! It SUCKS that both the prowler and the sandbag are pretty expensive (at least for me).
Sumi, the Prowler is the schnizzle, but that's a standard drag sled in the vid, much less $$$ then a Prowler sled. Standard drag sleds are great. Sandbags are not much $$$ for all they can do.
Will, dorky urbanites like your truly wouldn't know where to get a standard drag sled or a sandbag. I'm assuming Home Depot has these? (Don't make fun of me!)
Sumi, the sandbags – from Sandbag Fitness Systems- are linked in the above write up….standard drag sleds can be found many places, but I got mine from EliteFTS. Go to the "recommended products" section of the BrinkZone, hit link for Prowler, and that takes you to the EliteFTS site, makers of the Prowler and lots of other great stuff. 😮
Will, what type of effect would it have if you did the lunges with the sandbag hoisted over your other shoulder? Meaning, when you were bending your left leg, you had the sandbag over your left shoulder. Any benefit if you had the sandbag over your right shoulder?
I guess one could try it and see Philip. Would probably make it harder to balance would be my guess, so it might add some added difficulty there. I'll try and remember to do that next time and see what the differences are.
Again another "fun" looking workout. I have the perfect set up for it. My back yard runs back to the woods for about 110 yards. I'm sure by the looks that distance would be plenty for the drag sled.
I gotta get me one of those!!!!
Drag sleds are a must have item in my view, but toy can do more stuff with sandbags,
Will, do you consider yourself a geek?
Note: IMO that is a positive thing.
Depends on how one defines "geek" I guess. How does it relate to the vid/section? o.0
Good video/ideas Will. I must get a sled for lower body workouts. Now, I'm off to the beach to steal some sand.