Struggle to find time to train?
When life gets busy, the
first thing many people drop is their workout. “I don’t have time. I’m
too busy.” Many people believe that unless they have an hour to work out
they might as well just skip their workout and wait until they have
time. The irony.
Long-time fitness pro and educator Elizabeth Andrews blows this argument out of the water with a full-body workout using a 25-40 pound Ultimate Sandbag Power Bag
Takes less than 30 minutes. Using Ultimate Sandbags (USB) not only
humbles you, they also challenge your strength, stability, balance and
mobility, while stressing the neuromuscular system and working the
muscles in all planes of motion. In other words, you get a lot of bang
for your buck! And you know what that means: Efficiency, with a high
metabolic demand. A win-win!
Lateral Lunge to Overhead Press With Single Leg Balance (10/8/6/4 ladder concept)
Grab the outside
handles and deadlift the USB to the tall position. With both feet facing
forward, step to one side and assume a lunge position, keeping the
spine tall, shoulders packed and squared (pulling shoulder blades are
pulled down and back, using the lats to help stabilize), and the lower
tail bone down toward ground. Press off the floor to return to the
starting position, cleaning the bag as you move through the pattern.
From the starting position, press the bag overhead to extension,
bringing one leg up at the same time; hold and balance for one beat.
With complete control, lower the bag and leg at the same time. Repeat
the pattern on the opposite side. In this sequence, the ladder concept
of 10/8/6/4 will be applied. In this case, you’ll start with 10 on the
right side, then 10 on the left side. You’ll then completely 8 on each
side, then 6 on each side and so on until the ladder is complete.
High Pull (30 seconds)
Grab the neutral handles
and begin in a deadlift position, hips hinging back behind the heels and
the core braced. Explode from the hips, trying to “jump” the USB to
chest height, with elbows pointing to the sky. Keep the chest lifted and
the core braced, being careful not to flex the back. The bag should
stay close to the body throughout entire movement.
Rotational Lunge With Hold at Bottom (8-10 reps on each side)
Grab the neutral handles
and stand with the shoulders packed and arms hanging freely. Look
straight ahead as you step back in a direct line of hip, pressing the
ball of the foot into the ground. At the same time, rotate the USB over
the front side of the lead leg. Keep the arms hanging—don’t pull on the
USB. Slowly lower the back leg and hover the knee right above the
ground. Keep the core braced and hold for 15 seconds. Keep the spine
tall, the shoulders packed and eyes forward. Prevent yourself from
leaning forward at the hips by engaging the glutes on the rear leg,
which will help increase your stability. Push off the rear leg and bring
the USB back to center, maintaining control throughout the full
movement. Do eight to 10 repetitions on one leg and then repeat on the
opposite leg.
High Pull (30 seconds)
Repeat the movement described above.
Up/Downs Shouldering the Bag With Alternating Legs (6/4/2 ladder concept)
Clean the bag to the
right shoulder. Step back with the same leg and drop the knee to the
floor. Step back with the left leg, tucking the toes under, to a tall
kneeling position. Step up from the floor with the right leg and
complete the pattern with the left leg. Repeat the pattern on the
opposite side. Use the ladder concept of 6/4/2 …six on one side, six on
the other side then move to four on one side, four on the other and so
on until the ladder is complete.
Rotational High Pull (30 seconds)
Grab the neutral
handles and begin in the deadlift position, hips hinging back behind the
heels and the core braced. Rotate the right foot internally and lower
the bag to about knee height. Next, explode through the left hip,
finishing through the middle as you extend, and then to the other side
and back. Keep the back tall, loading the hip through the movement as
you maintain a braced core.
Source By Elizabeth Andrews /Ace
Source By Elizabeth Andrews /Ace
No comments:
Post a Comment