I had an amazing workout in Sault St. Marie right on the water front and during the sunset. It’s been a while since I did my workout outside so I really enjoyed it and I hope that I will have another opportunity to do my training outside at our next stop.
This workout is a time challenge which means that you will use your Gymboss Interval Timer as a stop watch and your goal is to complete this routine as fast as possible. I completed only 8 rounds out of 10 and it took me 17 minutes. You can try to beat my time or at least try to make it through all of the 10 rounds. My Sandbag weighs about 35 pounds so it is quite heavy, however one of the things that I love you about this equipment is that you can adjust the weight to your own strength and fitness level. If you don’t have the Sandbag, you can still do this workout with your own bodyweight and add some extra rounds for more challenge.
Try to complete 10 rounds of the 3 following exercises as fast as possible.
1. Backward lunge knee up with Sandbag on your shoulder / 15 reps (switch sides for each round)
2. Dynamic Squat With Sandbag on your shoulder / 10 reps (switch sides for each round)
3. Dynamic Push Up / 5 reps
Don’t have a Sandbag?
If you don’t have the Sandbag, try to complete 20 rounds of the same exercises with just your own bodyweight.
Tips for beginners:
If you are a complete beginner, try to complete only as many rounds as you can keeping proper form. You can use a chair for support when you are doing the backward lunges and squats. The Dynamic Squat might be too challenging for beginners – skip the jump if you have to and just do regular squats.
Dynamic push ups are not an exercise for beginners so you will have to choose an easier version of push ups – wall push ups or push ups from your knees are the easiest. Write down your score (rounds, reps and time) and the next time you do this workout, you will try to beat those numbers.
We will be hitting the road and continuing our drive across Canada – having a great workout makes those hours on our butts in the car a lot easier to take.
Talk to you guys on our next stop :)
Zuzana & Frederick
Backward Lunge with Sandbag
This is the first exercise so start standing with the Sandbag on the ground next to your right foot. Squat down and pick up the Sandbag and bring it up across your body and mount it over your left shoulder (picture 1). This cross body motion will work the muscles on the side of your body including your obliques.
Keeping your left hand on the Sandbag, lunge backwards with your right leg until your knee almost touches the ground (picture 2).
Bring your back knee forward and up as far as you can (picture 3). Keep your abs tight, shoulders back and down and your chest up.
Dynamic Squat with Sandbag
Keep the Sandbag on your left shoulder and stand tall with your feet together (picture 1). Jump your feet apart as you squat down and then jump your feet back together as you rise up. Try to bring your hips below your knees as you squat down – your knees and feet should be pointing slightly outwards.
After completing all of the reps, drop the Sandbag right next to your left foot so that you have to pick it up again across your body in the next round. This way you will always know which side to work in the next round.
Dynamic Push Up
Start in a plank and bent your elbows to bring your chest as close to the ground as possible keeping your body in one straight line. Push up off of the ground with as much force as you can jumping your feet forward at the same time. You will land in a half squat position with your hands out in front of you ready for the next rep as shown in picture 2.