SandBag 50’s

Today’s Workout of the Day is a real tester – great for total body conditioning, increasing power and strength and stoking up the fat furnace – burning away the fat!

All you need is either a Sandbag / PowerBag / Medicine Ball or ViPR, if none of these are available, use dumbbells, or a bag with some weighted shopping!

Warm Up = 10-15 minutes

Start with a total, over-all body warm up, use dynamic movements increasing in range – also include some aerobic type movement (running, skipping, x-training, rowing, cycling, step climbing, or some body weight related aerobic movement) to increase your heart rate, and open up the lungs. If you like to stretch during your warm up, then feel free – but do not allow yourself to go cold.

Main Activity Drill = 30-45 minutes

As the title of the workout may suggest, this simple, but effective training session uses one simple piece of kit, and performing single exercises with 50 repetitions each! Use a weight which is going to be a challenge for you, and ensure you always work outside your ‘comfort zone’ maximising benefits.

Take a 1-2 minute recovery between each exercise – aim to maintain form and technique – do not allow speed or momentum to effect your performance (this is not a time trial).

If technique falters, stop the exercise, reset your position, and continue…

Perform 50 repetitions of the following exercises in the following order:

• Squats – hold bag across chest or on your shoulder, squat with your bum back and down
• Walk Over Press Ups – one hand on bag, press up, walk over to the other side and press up, repeat
• Burpees – Hands on bag with your feet close, jump back, jump in, jump up holding bag in hands
• Bent Over Row – Stand, bent over at hips, with back flat, pull the bag up to your chest, elbows high then lower
• Alternating Lunges – hold the bag similar to squats, step forward, drop rear knee, then drive back to set position
• Crunches – hold the bag at arms length over the chest, knees bent, crunch abdominals lifting weight
• Deadlifts – straddle the bag, lower bum to floor, with head and chest lifted, hold bag, and power to standing
• Over Head Shoulder Presses – Hold bag with both hands on one shoulder, press up and over head to other side
• Squat Thrusts – Place both hands on bag, one foot towards bag, other back, jump and switch feet position
• Clockface Lunges – hold bag similar to lunges, step with one leg to each clock position 12-6, change legs 6-12

Cool Down = 5 minutes

Perform a general warm down to allow your body to return to near resting / pre-workout state, integrate some total body stretches to improve / maintain flexibility or suppleness. Keep warm and congratulate yourself on your effort!

Remember to drink around 1 litre of water during your 60 minute fitness training session, and aim to eat and replenish the nutrients and energy used within an hour of finishing your workout (you’ll burn it off easier!)

If you have any comments, or suggestions, we would love to hear from you – let us know what you think.

As always…

Work Hard – Train Harder!

Don’t Just Take Part – Do Something Incredible!

Tags: abdominals, absolute, ambitions, body, bootcamp, burn, calories, conditioning, cool down, definition, diet, dumbbells, endurance, energy, equipment, exercise, fat, Fitness Tips, free weights, gym, health, kettlebells, lifestyle, medicine ball, melt, metabolism, motivation, muscle, nutrition, personal training, power, programme, repetitions, resistance, sand bag, shape, strength, stretch, strong, tone, training, ViPR, warm up, weight, weight loss, weights, wellness, workout

Posted: Wednesday, July 21st, 2010 at 4:50 pm | Categories: Fitness Tips, absolute fitness Articles | Rss: RSS 2.0
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