In-Home Sandbag Workout - AKA Modified Fast and Furious Insanity Workout!

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. =)

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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!

How to Make Cheap Sand Bags for Spartan Training

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.

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In-Home Sandbag Workout

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6 Weeks of THE WORK - A New Workout Program from Celebrity Trainer Amoila Cesar

Are you ready for Beachbody's Newest Workout Program?

6 Weeks of THE WORK was developed by Celebrity Strength and Conditioning Coach Amoila Cesar, his story on how he got started into health and fitness is pretty inspiring. The company Beachbody, my business affiliate partner is so amazing at choosing the BEST trainers in the world. Everyone has a story, check out Amoila Cesars story:

I just found out that this new workout program is AVAILABLE NOW though what's called VIP Early Access. This basically means that it is available through purchase of a Digital Challenge Pack. If you are already a Beachbody on Demand member, it would cost you an VIP EARLY ACCESS fee of about $37.46 USD. The program "6 Weeks of THE WORK" will make its debut on Beachbody on Demand (to the non-early access members) on April 2020. If you are not worried about getting access to the workout program now, you can always wait until April 2020 when it finally gets added to the member library on Beachbody on Demand.

The BEST Way to get started with THE WORK

I will be starting the program in a few weeks and will be getting the VIP Early Access because my ass needs to work LOL. I've been currently doing sporadic workouts on Beachbody on Demand, and not any sort of workout structure, which I feel I need at this point. With all the traveling and projects that I've been doing, it's been an issue for me to stay on track, so having a strict program to follow with someone who really pushes you should do me the trick! 

FYI, the workout program does have EXPLICIT LANGUAGE but it does offer a clean version. I think I'll be using the explicit version when the kids are not around, sometimes for me (and I can only speak for myself) I need someone to push me and yell at me, it's a motivator for me =).

So for some of you asking about what the program includes, here are some screen shots of what its all about and the different options to get started now.

GET STARTED NOW:

These are options if you are NEW TO BEACHBODY WORKOUTS

Choose or Purchase your Challenge Pack here

(click and scroll down to Challenge Packs)

Options if you are already a Beachbody on Demand Member

My Recommendation if you're already a BOD member - click here!

Here are some BASIC OPTIONS

Buy the Digital Product only here for only $37.46

(must be a BOD member, not a member? Get a Free Trial here)

THE WORK equipment Add-Ons (get all the equipment you need) - click here!

This is what THE WORK includes:

-  36 Workouts, the workouts are designed to get you stronger, leaner and more agile. The workout is complete with digital components such as: Get Started Guide, Fit Test, Workout Calendar, and Nutrition Guides. 

Equipment needed:

- Dumbbells (light to heavy), I'll be using a sandbag at first because I won't have any dumbbells (just moved into my new place in the Philippines). As always, use what you have and don't make any excuses just because you do not have all the equipment. Pick up some canned goods, a chair or a backpack...be creative and make it work. If you can find something to lift or push, use it! 

- It says you also need resistance loops and strength slides (just work with what you have, but if you can get these, it will make your workouts more effective) Use the equipment add on link above. 

- Chin up bar optional. I would definitely get a chin up bar, there are modifications for this, but the more you use a chin up bar, the more you will get better, and with that you will yield better results! 

This is what I'll be using for the time being =)

Supplements:

Of course supplements are always optional. All I really use is my all natural superfood shake Shakeology, and I occasionally use the recovery drink which is so delicious. Supplements all depend on you, but if you wanted to get my advice, this is what I would recommend:

-  Shakeology (take your pick of flavors, there are vegan options as well) This is my go to only option because it's just like having a meal, a pre workout and post workout. Its very versatile and only made with all natural ingredients from all over the world. Unfortunately it's only available in the USA, UK and Canada at the moment of this post, and that's because of how high quality the ingredients are, it's just difficult to produce in high volume, but I hope to see it become global soon. 

TRY BEFORE YOU COMMIT:

Vegan Shakeology Samples

Non Vegan Shakeology Samples

-  Recovery Drink, after doing an intense workout, most people don't realize how many calories and energy is lost, so replenishing this soon after a workout is important. This also helps with of course soreness. Sometimes if I do not have access to the recovery supplement, I drink chocolate milk. It's delicious but just not at all as nutritious as the BB recovery drink. 

-  Pre Workout, I don't use this very often unless I am dreading my workout, and I need a boost. There are days we all feel lazy, and this just gives me a boost to get my workout done. I definitely feel better right after, but that spike really helps on those days I have no motivation, you guys feel me right? =) Don't have this, or can't get it right now, just make a peanut butter and banana sandwich (about an hour prior to your workout), I do this all the time and it helps with getting that little bit of energy I need to pull me through a workout. 

Drinking my Shakeology at Machu Picchu!

LASTLY

I think support and accountability is the key to success with any workout program or regiment. Some people join gyms or attend group fitness classes which are always good options. But these people cannot be with you 24/7, so an online support group which is available 24/7 is the best way to go. I mean you can do both, because let's face it, the more motivation that you have, the better! There's nothing like having a bad day and posting how you feel in an online group, and then within seconds, you have random people messaging you with a million reasons why you need to get off your butt. I guess that is why I became a Coach over 8 years ago, it's because I was able to get some amazing results, and it was all because of the support system, for me, that's the secret of success! There's no magic pill, it's just all about hard work, commitment, and REAL PEOPLE by your side. 

It's all about Fitness, Nutrition and Real People Support - No Short Cuts

Feel free to message me about joining my online accountability groups, I promise that it will help, I know it does for my customers, associates, and myself. 

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Are you looking for a way to earn some extra cash and get back in shape at the same time? Ask me about some Online Coaching Options. Today more and more people have been creating income by becoming a social media influencer. You can do this by sharing your journey and lifestyle without looking like an annoying salesman. Nothing better than getting fit, feeling good, and making a living! 

It's a great way to SAVE MONEY and also earn some residuals. For some people like myself, I was able to create a full time income from online coaching which still baffles me today. If an INTROVERT like me can do it, I'm pretty sure you can too! =) 

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THE BOTTOM LINE:

So I decided to do this workout program because I need to get my butt in gear. I will be 49 years old this year - YIKES!!!, and I'm not getting any younger. I need a HARDCORE push, and this guy Amoila seems like the man for the job. My ideal workout seems to be a cross between P90X, CrossFit, and Running, so this will be right up my alley. If you're looking for an athletic based style workout, than this is for you. Join me, and let's kill it, or be killed together =)