Good Morning my friends. I hope everyone out there had a great week and weekend. To kick off the new week on the positive, this is The Workout of the Week, from GoodAttitudeFood.com. This is The Sandbag workout.
Pics of the Week
Before we get too far into the post check out the best pictures of the week in the Pics of the Week video. You can see all the Pics of the Week and all The Food videos on the channel! Follow the link, like, subscribe!
In the Post…
Coming up in the post, I am excited that my heavy sandbag FINALLY came. I ordered this at the beginning of July. My first one got damaged in shipping and was never delivered. Luckily the seller was cool and replaced the package as soon it was known that the package had been damaged.
This bag is 25 kg or about 55lbs. It has heavy duty straps, handles, and stiching. It was made to be thrown around. Can also be used as a punching bag. It came prefilled with sand and has some foam inside. Picked it up for about 60 bones on amzn.
Finally writing and doing my sandbag workout! And with that, no more fluff, we are getting right into the workout!
Dynamic Warmup
ALWAYS do a dynamic warm-up before a workout or physical activity. I do this video below from FightTips, everyday. Before workouts, disc golf, and as part of my morning routine.
Mon, Wed, Fri – Sandbag Tabata Burners!
Monday, Wednesday, and Friday I will be doing the all-new GoodAttitudeFood.com Sandbag Tabata Burner Workout!
Anyone who reads the workouts should know the “FIIT Tabata Burner Routine”. FIIT = Flow Intensity Interval Training. 8 of 10 max intensity on hard interval. Tabata = 8 intervals of 20 seconds of work and 10 seconds of rest. A Tabata Burner is three rounds of that with a one minute break between rounds. The workout this week will be using 8 moves with a 10 second full rest between work intervals and a full one minute break after each Tabata interval.
Here are the moves:
- Deadlift
- Bear Hug Squats
- Left lunge – Fireman carry step back lunge
- Right lung – Fireman carry step back lunge
- Fireman carry to overhead presses
- Alternating Shoulder carry presses – hold the bag on one should, lift over the head and hold on the other shoulder, repeat.
- Right – suitcase carry walk
- left – suitcase carry walk
Tues, Thurs, Sat
On Tuesday, Thursday, and Saturday I will be doing three round shadowboxing tabata burners with weighted gloves. Free style shadow boxing with kicks and knees. Inteveral times set to 8 x 20X10. Take a minute break after each Tabata round. FIIT principles; 8 out 10 intensity for the hard 20 seconds of combos, 5 out of 10 on the rest for 10 seconds – do like defensive moves.
Also will be doing the Shamus and DDPY workout video these days. #DiamondCuttersAreForDiscGolfers
Disc Golf
Aaand I am going to try to disc golf every day I can. Trying to get 7k steps a day. Disc is a great way to get those steps in.
Make It A Great Week
There you have it my friends! Thank you so much for reading. Thanks to DDPY for having great workouts! If you like this post, join the email list and get all the posts delivered right to your inbox! Make it a great week everyone!
Be Happy and Healthy my friends. Be the hero or heroine in your story!
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