Here is a great video from coach Josh Henkin that shows some exercises you may not have seen before – exercises that really challenge your core.
He has described this video as fighter fitness but it will work equally well for many non-athletes. I like exercise tools that can provide a great workout for an elite athlete but also work well for “average” people who want to lose weight and be in great shape.
Sandbags and the TRX definitely accomplish this goal, providing results for all ages.
I tried the TRX rotation exercise for the abs this morning and it works great.
Sandbag training is a great way to increase your core stability and your athleticism. Every exercise puts some demands on your abs and low back, strengthening them in the process.
I recently started doing sandbag squats to increase my leg strength and I’ve been doing pushups with a 30 pound sandbag on my back, for upper body strength.
These two exercises really work your abs and low back.
But you can also do rotational exercises for your midsection, along with explosive movements that increase your power and athleticism.
Here’s one of Josh Henkins’ videos that you might enjoy.
Yesterday was the “official” start of my own personal fat loss journey. It was also the first workout with my new HR monitor.
After being in decent shape for a 40-something, I’ve decided to reduce my bodyfat level to the lowest its been in over twenty years. I’m going to do it without going to the gym and I’ll be using tools like sandbags, ropes, resistance bands, and a few kettlebells.
Another interesting note, almost all the workouts will be 30-60 minutes, with an “occasional” bike ride that goes longer than an hour. I want to make a couple points through my progress – A, it doesn’t take long workouts to lose fat and B, intensity is key to getting the best results.
After some frustrating business and financial situations, I’m not currently working with anyone in person and want to use this transformation to help inspire others to get in shape, as well as get me back in the position of helping people.
So I used my new HR monitor to keep my intensity levels high yesterday. The workout was short and fairly simple. The actual training lasted 23 minutes, with a total of about 30 minutes including warmup and cooldown.
If that seems short, you should know that at one point my heart rate was at 99% of my maximum! and the average HR for the 23 minutes was about 93%. The monitor (Polar F6) said that I burned 442 calories in that brief, but intense session.
Now, you definitely don’t want to start out that intense, but I have been exercising regularly and am used to these kinds of sessions. I switched back and forth between sandbag exercises and rope training, obviously, keeping my rest periods very short.
I did some military presses, walking lunges, and explosive lifts with a medium sandbag and did some grappler’s throws and front waves with the rope. Several times my heart rate got to 97 or 98% of its max (theoretical).
So in 30 minutes I got my cardio and strength endurance work done at the same time, getting a lot of core work in, too. Doing full body workouts are the way to go if you have limited time to exercise. The previous two days I did some walking to enjoy the weather and burn a few calories, though definitely not 442!
So if interested, stay with me as I blog about getting my abs back as Summer fast approaches.
So it’s 57 degrees in early February and a Saturday. Naturally, you head outdoors for some exercise and to enjoy the Sunny weather.
I thought about getting my bike out but I knew that there would be too many puddles on the bike path and the streets have too many potholes. Recent temps reached about 30 below zero with the windchill, a few weeks ago.
After some Power Plate stretching, I headed outdoors to a local college. I saw a few people walking or running on a track but I had something else in mind – a little sandbag training. If this is your first time reading this blog, you should know that I enjoy doing things a little differently than most people.
I prefer to exercise outdoors whenever possible and can take my sandbags and flex bands pretty much anywhere. The resistance bands are easier to carry but transporting the bags turns into part of the workout.
Carrying a sandbag of about 120 pounds down a couple flights of stairs and then back gets your heartrate up. For the actual workout I will use lighter bags to do stair training and heavier ones for more strength work.
If you are short on time, then doing full body workouts are a great way to train. Sandbag exercises involve multiple muscles and joints which burn plenty of calories. Every movement involves your core and helps with your overall coordination.
But I just think they are a fun way to train and make me feel like I’m doing something athletic. After all, life takes place on your feet and it just makes more sense to train that way.
The last couple weeks I’ve switched up my workouts a little. Sometimes I combine sandbag exercises with flex band workouts where I do a total body circuit in one session.
Besides not requiring a lot of time to exercise, these interval workouts burn a lot of fat, as your metabolism stays elevated for several hours afterwards. I’ll do a lower body exercise and then switch to an upper body exercise or two and then repeat this circuit.
My heartrate is elevated the whole time, so I get my cardio work in at the same time I do my resistance training – pretty efficient if you ask me. All the exercises involve the “core” so that also helps with being time efficient.
But the intense workouts can add up after a while, so I’ve made some slight changes. I’ve seperated my upper body and lower body workouts to let my body recover a little better. It also lets me get an extra workout into my week, which should help.
I told you that I recently bought a “shoe” with individual pockets for my toes – the Vibram five fingers. I’ve been trying to wear them a lot on my days off to help strengthen my feet and also wearing them during my training.
They seem to be working and I definitely like how much it makes my toes work, as they are spread out, providing greater stability to my feet and lower legs – good for the posture.
I did some dive bomber pushups, along with T-stability pushups, alternating with flex band one arm rows and bent-over sandbag rows. Then I did alternating sandbag presses and some alternating sandbag curls. It feels good to some direct work for the “guns” every once in a while.
Since I was feeling pretty good, I decided to try some overhead presses with the 120 lb. sandbag. If that doesn’t sound that difficult then just try lifting something overhead that is constantly shifting (sand) and it turns into a little more work.
I got a couple sets of 5 and felt pretty good. I had to use a slight bit of leg drive on the last few reps, but not too much. If you read my recent post on shoulder injuries, you should know that I never did get surgery on my shoulder and it is doing pretty well, in my opinion.
Lots of stability work has kept it in decent condition and lets me do anything I need to. Between the flex bands and sandbags I have an almost limitless number of exercises that can be done either at home or outdoors.
So, you’ve never heard of training with sandbags and wonder why you should try them?
Simple – sandbag training is very effective for strength and conditioning and gives you a great core workout – basically, all the exercises work several muscles and joints at the same time, which means that you get results without spending hours and hours exercising.
These are the types of routines being used by the top fat loss experts.Most people have a limited amount of time to exercise and this is why they give up on traditional healthclub workouts or don’t even get started in the first place, because it takes too much time.
This is where sandbag training comes into play.Every exercise works your abs and low back, so you don’t have to spend extra time on the floor doing situps and crunches, which aren’t that effective anyway, which is why you have to do 15 minutes or more.There again, if you are limited for time, not very efficient.
I mentioned that all the sandbag exercises use multiple muscles.When you use the muscles of your legs and hips, back, chest and shoulders – you burn more calories than when you do isolation work for different bodyparts.These type of workouts
also elevate your metabolism for several hours after you are done exercising.
When you work your large muscles against resistance, you burn more calories, so again for those short on time, you get more bang for your buck.Sandbags are also a great tool for doing home exercises.You can do all kinds of different movements, all of which challenge your midsection.
So the sandbags are great for athletes, policemen, and firemen, they are also great for the average Baby Boomer who just wants a great workout without having to go to the gym and spend hours walking on a treadmill to nowhere, or riding a bike where the scenery never changes…….
pretty boring if you ask me, which is why most people don’t stick with their New Year’s resolutions – too time consuming and its boring.
When you do squats with the sandbags across your collarbone or on one shoulder, they really force your abs to work overtime to stabilize your low back.This gives you a strong midsection which is more resistant to low back pain.
It also makes your everyday activities that much easier, whether its getting the groceries out of your car, doing yard work or bending over to pick up your child or grandchild.
It makes these activities easier while helping you get in great shape at the same time.Because the sand has a tendency to shift while doing the various exercises, this provides an extra challenge to your muscles.It also lets you get great results while lifting a little less weight.It increases the coordination of all your muscles as they all have to work together to accomplish the lift.
If you are looking for fat loss and general fitness, go from one exercise to the next with very little rest in between.Or just pick two exercises to alternate from.Do one exercise, rest briefly and then do the other exercise, switching back and forth, getting more work done in a shorter amount of time.
That’s what interval fat loss training is all about – getting the most amount of work done in the shortest amount of time.That’s why it is effective and why it should be the preferred choice for busy people.Get your heart rate up while you are working your muscles with some resistance – the best of both worlds.
So why do I like Josh Henkin’s sandbags?Simple, they are well designed to stand up to the most rugged of users, and they also have multiple handle placements for doing many different exercises.They’re just plain fun to use.Right now, I’ve got 5 of his bags – 2 small, 2 medium and 1 large.
I just got the large bag and let me tell you it is pretty challenging.Most people would probably struggle to use the large bag and most people wouldn’t even need it.But if you are a fairly strong guy this bag may humble you when you first try to lift it.120 pounds of shifting sand is a lot different than lifting a barbell which is
balanced equally on both ends.Again, that’s part of the fun of lifting sandbags and why they are so efficient.
I don’t have any of the filler bags right now and have just loaded sand in contractor bags, which are industrial strength plastic garbage bags.I’ve double bagged them and had no sand leaking from the bags so far, which is another plus to Josh’s bags – the zipper and snaps for easy changing of the amount of sand in the bags.
So I can definitely recommend his sandbags and have seen some of the DVD’s,
which are also very good.Josh likes to combine sandbag training with kettlebells, while I like to combine them with flex band resistance bands.Either way, you will get a great workout .You can also combine them with dumbbells, which I sometimes do.
If you’re like me, you may prefer to exercise outdoors and sandbags are a great
choice.If you prefer to work out at home or don’t like exercising with lots of people around, they also are an excellent choice.
