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

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: #NoExcuses, Get Your Squat On!

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

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:  Hill Sprints & Ultimate Sandbag Strength Workout

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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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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