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.


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! 😎

  1. Jenny 14 years ago

    Looks like a great workout! I even have a place near home to try this! Thanks for all your hard work Will!!

  2. Author
    willbrink 14 years ago

    Try it Jenny, you will like it!

    • jpc 14 years ago

      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.

      • Author
        willbrink 14 years ago

        JPC, depending on where and when used, it's a workout any athlete could benefit from. 😉

  3. Sumi 14 years ago

    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).

    • Author
      willbrink 14 years ago

      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.

      • Sumi 14 years ago

        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!)

        • Author
          willbrink 14 years ago

          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. 😮

  4. Philip - fairlane 14 years ago

    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?

    • Author
      willbrink 14 years ago

      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.

  5. makster 14 years ago

    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!!!!

    • Author
      willbrink 14 years ago

      Drag sleds are a must have item in my view, but toy can do more stuff with sandbags,

  6. Gav 14 years ago

    Will, do you consider yourself a geek?
    Note: IMO that is a positive thing.

    • Author
      willbrink 14 years ago

      Depends on how one defines "geek" I guess. How does it relate to the vid/section? o.0

  7. Irishdeerhunter 14 years ago

    Good video/ideas Will. I must get a sled for lower body workouts. Now, I'm off to the beach to steal some sand.

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