What's up guys!
I haven't posted a workout blog in awhile, so I'm excited to bring you this workout that I did a few days ago. As most of you all know, I have been doing Beachbody-Type Workouts for a little over 9 years now, and I absolutely love it. One of the best things that I love is the structure, because it works! What I enjoy even more is changing up the workouts to fit some of my goals. For example, you may not like all the movements in a particular Beachbody Workout, so that's not an issue, you can customize it to make it your own, and I do this all the time. Now if you are new and just starting out, it might be best to stick with the original program until you have gained some experience in proper form, and how to customize workouts for best results. With almost 10 years of doing Beachbody Workouts, I am a big fan of changing things up as long as it works the same muscle group or goal. This works exceptionally well for people who enjoy working out at the gym or outdoors!
Let's get into the workout. One of my favorite Beachbody Trainers is Shaun T, his workouts just kick my ass, and I love it! I also like the fact that a lot of his programs are geared towards athletes, and for what I do as an extreme sports filmmaker, it helps me when I'm out hauling my camera equipment up huge mountains, and chasing some of the fastest athletes in the world.
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A lot of Shaun T workouts do not require weights, so what I like to do is "add weights" to certain exercises, and it really results in better performance for me. Now before you go and start adding weights to these workouts, please make sure that you know what you are doing, and consult your physician. I can assist with this, but before you speak with me, please do consult your doctor to find out what you can and can't do, its for your safety. =)
The FAST AND FURIOUS INSANITY WORKOUT
Workout time: 20 minutes
So this is the workout list for the original Fast and Furious Workout by Shaun T:
Warm Up (2X, 30 sec each exercise)
jog, jumping jacks, 1-2-3 heisman, jump rope high knees, fall to plank squat burpees
Quick Stretch
Main Workout (9 drills, each drill is 60 seconds)
1. High sprints/low sprints/floors sprints/moving push ups
2. Power knees (each side) Diamond Jumps
3. Ski Abs/ina dn out abs/oblique push ups
4. High knees with oblique twist
5. Burpee with 2 push up jacks
6. Power jumps
7. Football Sprints/Low Tricep Plank hold
8. Plank punches
9. 100 meter dash
Cool Down/Stretch
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So that is a list of the original workout, and here is what I did to modify it and turn it into a great SANDBAG WORKOUT.
FYI, I use the Bruteforce Training Sandbag, but you can use whatever you have =)
Warm Up (2X, 30 Sec each exercise)
jog with sandbag on shoulder, jumping jacks, step back lunges, jump rope high knees, plank burpee to sandbag grab to full extension.
Quick Stretch (same)
Main Workout (sandbag run in between drills)
1. Same
2. Same (instead of Diamond Jumps, you can pick up sandbag and do sandbag squats)
3. Same
4. Same
5. Same
6. Squats with sandbag
7. Sprints with Sandbag/Low Tricep Hold
8. Same
9. 100 meter dash with Sandbag
Cool Down/Stretch
And that's it guys! It was a brutal but fast 20 minute workout!
Here is a quick video sample of the workout. If you have any questions, or would like assistance in customizing Beachbody Workouts to make them more fun and exciting, feel free to message me! Connect on facebook here.
In-Home Sandbag Workout
(Includes FREE Online Fitness Assessment)
