Treadmill & Ultimate Sandbag Circuit Workout


Welcome to back to our Wild Workout Wednesday link up! Each week I link up with Angelena Marie from  Angelena Marie: Happy, Healthy & Balanced , Michelle at Fruition Fitness  and Nicole from Fitful Focus to bring you workout ideas, motivation, inspiration and recipes to try.  Join us for a wild workout each week by reading along or grab the button and link up if you have a fitness or healthy living post to share!

A few months ago I shared a track and DVRT Ultimate Sandbag circuit workout- combining the two thing that I love the mosts- running and strength training with my sandbag.  

Obviously, now that it is winter here and we are buried in 3+ feet of snow, the track is no longer an option.  So for those of you who are also oppressed by the cold and snow, I put together a treadmill and DVRT Ultimate Sandbag strength workout to try on the days when you’re stuck inside.  

Unilateral DVRT @UltimateSandbag & Treadmill Running and Strength Training Workout for Runners. Find workout details on TheFitFoodieMama.com

The beauty of the track and sandbag workout as that you could grab your Ultimate Sandbag, take it to the track and get in a good sweat.  

These are actually my favorite kind of workouts; ones that combine both running and strength training.  It makes me feel like I am training for something fierce and can take on whatever the day might bring me.  You know, the kind of feeling you get when you hear “Eye of the Tiger”.   Makes you really work up a sweat and feel strong at the same time. 

You might also like:  Wild Workout Wednesday: Gearing Up for the Goat!

I think the Ultimate Sandbag specifically makes this workout just that much more badass.  Not only does it look cooler than say, a dumbbell, but it is a lot a lot more functional and versatile too. 

Unilateral DVRT @UltimateSandbag & Treadmill Running and Strength Training Workout for Runners. Find workout details on TheFitFoodieMama.com

The workout combines endurance intervals and DVRT drills in a circuit format.  

First you run 1 mile at your 5k pace or faster, take a 3-5 minute rest then perform the DVRT drills with the Ultimate Sandbag.  

All in all, you’ll run a total of four miles and perform each exercise twice.  

(Don’t mind the quality of the video :) )

Both the Staggered Row-Clean-Squat and the Lateral Lunge to Overhead Press focus on unilateral movements which work on strengthening imbalances that may exist and help improve running related performance and core strength. 

Speaking of core strength, both the Lateral Bag Drag and the Tall Kneeling Press Out help to improve functional core strength as well. 

Specifically, the Lateral Bag Drag is performed as a slow, controlled movement.  The goal is to drag the bag across the floor without rotating your hips which really engages and works your core.  

The Tall Kneeling Press Out works your core but in a different way.  It integrates your lower body, core and upper body and is a great way to strengthen your push power!

So if you want to strengthen your imbalances, improve your running performance, build core strength of steel, work on your push-power and get some speed work done then giving this workout a try is a must! 😉 

You might also like:  Unique Gifts for Runners + JHill Design Giveaway

If you’re interested in learning more about how you can take your training to the next level with Dynamic Variable Resistance Training consider attending my one day DVRT Workshop in Syracuse, NY on March 19th! 

Remember to grab the button, link back and linkup if you have a workout to share! :)

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aelicatese
About me

Annmarie is a self proclaimed foodie, avid long distance runner and functional fitness coach. A DVRT Master Trainer, HKC Instructor and food allergy sufferer, she writes about strength training for runners as well as shares allergy friendly recipes for busy athletes.   She is also the owner of Strength In Motion Studio, mother of two sassy sisters and wife to a chronically busy chiropractor.   Subscribe by email for updates to get the latest workouts, advice and recipes straight to your inbox!

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54 Comments

Michelle
Reply February 17, 2016

Nice! Love workouts circuit workouts that incorporate the treadmill!
Michelle recently posted...Treadmill Workouts: Speed IntervalsMy Profile

    aelicatese
    Reply February 21, 2016

    Thanks! :)

jill conyers
Reply February 17, 2016

I'm loving the combination of the treadmill and strength training workouts lately. I shared a tone and burn workout last week.

    aelicatese
    Reply February 21, 2016

    Thanks for linking up!

Dannii @ Hungry Healthy Happy
Reply February 17, 2016

I need to get myself a treadmill at home, as I don't think I could do this in the gym haha.

    aelicatese
    Reply February 21, 2016

    It would be a little difficult to do at the gym if there aren't a lot of treadmills available.

Carla
Reply February 17, 2016

I really wish I had a sandbag. Which is odd because I don't wish I had anything really these days too much clutter… But I want a sandbag :-)

    aelicatese
    Reply February 21, 2016

    The great thing about the sandbag is it really doesn't take up a lot of space!

Autumn @AutumnPTW
Reply February 17, 2016

Oh I love this workout! Great combo for this time of year
Autumn @AutumnPTW recently posted...40 Day #LentAbChallengeMy Profile

    aelicatese
    Reply February 21, 2016

    Thank you! :)

Jen
Reply February 17, 2016

This workout looks killer but so awesome. I gotta find me a sandbag!

    aelicatese
    Reply February 21, 2016

    You would love it!

Julie @ Running in a Skirt
Reply February 17, 2016

What a great combination! I totally know that Eye of the Tiger feel. I start all my race playlists with that song.

    aelicatese
    Reply February 21, 2016

    Yes! It's a great way to get pumped up!

Deborah @ Confessions of a mother runner
Reply February 17, 2016

I love to combine running with my strength training workouts it really ups the intensity. Great workout and thanks for the link up
Deborah @ Confessions of a mother runner recently posted...Ageless Fitness: Women’s Views on Fitness As They Age-Pt.1My Profile

    aelicatese
    Reply February 21, 2016

    Thanks so much for linking up! :)

Susie @ SuzLyfe
Reply February 17, 2016

Maybe I'll be able to do this soon!!!!

    aelicatese
    Reply February 21, 2016

    I hope so friend!

Ivanna
Reply February 17, 2016

This looks like an excellent workout. Whenever I use the treadmill I like to hop off and so some strength training in between running. love this

    aelicatese
    Reply February 21, 2016

    Yes! It breaks it up and makes you feel just that much stronger!

Ilka
Reply February 17, 2016

This is the ultimate bootcamp workout! Jumping on the treadmill in between sets at a %K really gets the sweat on! Love this! Pinning and Stumbling!

    Ilka
    Reply February 17, 2016

    I meant at 5k pace:):)

      aelicatese
      Reply February 21, 2016

      Haha yes, I knew what you meant! :)

    aelicatese
    Reply February 21, 2016

    Yes! Thank you! :)

Laura @ This Runner's Recipes
Reply February 17, 2016

This workout looks so fun - and hard! I bet those treadmill miles at 5 k pace really make the strength segments even more of a workout.

    aelicatese
    Reply February 21, 2016

    They really do which is why I kept the reps low :)

Mary Beth Jackson
Reply February 17, 2016

Good luck with your workshops- they look like a lot of fun! I like how you combine the two workouts into one kickass workout!

    aelicatese
    Reply February 21, 2016

    Thank you so much! :)

Nicole @ Fitful Focus
Reply February 17, 2016

This sounds killer! You'll have to take me through a good sandbag workout when I'm up there for the Syracuse half :)

    aelicatese
    Reply February 21, 2016

    You know I will, girl!

Heather@hungryforbalance
Reply February 17, 2016

This sounds like an intense workout! I am very interested in learning more about DVRT workouts. I need to check to see if there are any workshops near me.

    aelicatese
    Reply February 21, 2016

    Yes, definitely check the website! You won't regret attending one. So much knowledge packed into one day!

Rachel
Reply February 17, 2016

You're such a bada$$. Love it! You make me wish I had a sandbag.

    aelicatese
    Reply February 21, 2016

    You should totally get one! :)

Kristy @ Southern In Law
Reply February 17, 2016

I loveee combining cardio and strength/resistance training so this is perfect!

Now I feel like I need a sandbag at home, haha!
Kristy @ Southern In Law recently posted...Banish Boring Dinners! The SIL Dinner ChallengeMy Profile

    aelicatese
    Reply February 21, 2016

    It is really the best equipment investment I have ever made. They don't take up a lot of room and they are super versatile!

Lucie P
Reply February 18, 2016

The sandbag workouts tough! I like the combo of running and strength training!

    aelicatese
    Reply February 21, 2016

    Me too! :)

glenneth
Reply February 18, 2016

i want one of those sandbags, i have an elliptical, not a treadmill at home but could definitely adjust to get in a great workout.

    aelicatese
    Reply February 21, 2016

    You could definitely make this work with a treadmill too!

Beverley @ sweaty&fit
Reply February 18, 2016

i love adding cardio in between exercises because it makes the entire workout just THAT much more intense!! sounds like i'll work up an insane sweat!

    aelicatese
    Reply February 21, 2016

    Yes, it does! :)

Abby @ BackAtSquareZero
Reply February 19, 2016

Love combining the treadmill with strength. It makes the time go by faster.

    aelicatese
    Reply February 21, 2016

    It really does!

Toni @runninglovingliving
Reply February 19, 2016

Very awesome workout. I have exercise ADD and this would definitely keep me interested.
Toni @runninglovingliving recently posted...Pure ExhaustionMy Profile

    aelicatese
    Reply February 21, 2016

    This is definitely your kind of workout then! :)

Kim Hatting
Reply February 19, 2016

Ok, I thought I had seen everything, but I honestly have never heard of sandbags. I am not a fan (whatsoever) of running on the treadmill, but I don't mind doing interval "workouts" on them because it's not a long stretch of running-in-place. This looks like a fun one to try ;-)

    aelicatese
    Reply February 21, 2016

    I was introduced to sandbags about 7 years ago or so and they are now my favorite way to train. Definitely check them out- they are portable, versatile and worth the small investment!

RFC
Reply February 19, 2016

Pinned this...love this workout. Don't tell Tuesday morning's 5:30 am group, but I think I'm going to make them do this workout this week ;) Thanks!
RFC recently posted...Giving Back: My Experience as a Running CoachMy Profile

    aelicatese
    Reply February 21, 2016

    YES! Let me know what they thought! :)

Natalie
Reply February 19, 2016

This is such a fierce workout!!! I don't have a sandbag, but now you have motivated me to buy one and do this workout! This looks like it would develop killer core strength, which is what I have been working on. You ROCK. Thanks for sharing this!!

    aelicatese
    Reply February 21, 2016

    It really does which is why it's my fav way to cross train! Definitely check them out and if you wanna buy let me know if you have any questions! :)

Jess @hellotofit
Reply February 23, 2016

Girl, you rock it with the sandbag exercises!! As always, great form and choice of movements :) xoxo

Tony Calder
Reply May 1, 2016

I totally agree! This is certainly a killer workout but I love it! Luckily I have several pairs of CrossFit shoes to keep me company. The Sandbag is definitely my next must-have!

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