Wild Workout Wednesday: DVRT Track & 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!

DVRT Track and Ultimate Sandbag Circuit Workout {@ultimatesandbag, dynamic variable resistance training, track workout, sprint workout, functional training, functional fitness, strength training workout for runners}

I ended Sept with 104 miles, tapering my way into October, ran my little heart out at the Wineglass Marathon and then…not a whole lot of running.  In fact, I ended October with just over 50 miles. My lowest mileage month since last May!

At first I was just trying to give my body a break.  My right hamstring was still bothering me a bit and I was trying not to aggravate it.  Plus I was traveling a bunch during October.  That’s not to say that I didn’t workout, because I did, but my desire to run wasn’t really there.  You could say marathon training kinda burned me out a bit.  Now that we are at the start of a fresh month, I am determined to get my running mojo back but not while sacrificing my strength training routine.  

The one thing that I missed the most when I was putting in higher mileage while marathon training was strength training.  I mean, I did incorporate it into my schedule but the weeks that I was logging 20 milers, I toned it down a bit.  After allowing my body to properly rest and heal, the first thing I did was start back into my strength routine again while slowly easing back into ramping up my mileage.

 If I have to be totally honest, there were days following the weeks after the marathon that even 3 miles seemed like a struggle.  HOW does that even makes sense?! I have no clue except to say that it was mostly mental.  SO, in order to overcome that roadblock, I did what most runners do when miles seem never ending, I broke it up into smaller pieces. 

Not only did I break it up into smaller pieces, I COMBINED the two! With a strength training system as portable as the Ultimate Sandbag, it’s easy to do. 

DVRT Track and Ultimate Sandbag Circuit Workout

*5k Pace= Pace for 5k road race. Calculate here: http://www.runnersworld.com/pace-calculators/training-paces

Since we’ve had a stretch of unusually nice days for November around here, I decided to take my running and my strength training workout to the track.  Though this could just as easily be done on a treadmill once the weather becomes more seasonable (aka, snowing in another week or two).  

The goal with this workout is to combine both strength and conditioning all while working on speed.  In order to really get the most out of this workout, I try to go at my 5k pace or faster during those 800 meters and after a quick recovery (2 minutes or so), I transition into the DVRT exercises, recover and run again.  

What I REALLY love about this workout is that it makes those 3 miles feel so manageable. Breaking it up in this fashion also makes the strength exercises feel like a breeze.  Both are workouts in their own right but by breaking them down into attainable pieces and putting them back together this way,  it creates a system that makes it easy to accomplish.  Not to mention that it creates a powerhouse of a workout which’ll leave you feeling like a badass once you’re done.

Feelings of badassery are a surefire way of making mental roadblocks be gone. 😉  

If you’re looking for more DVRT inspiration, check out this collaborative DVRT Ultimate Sandbag Resources board on Pinterest! 

Follow The Fit Foodie Mama ‘s board DVRT Ultimate Sandbag Resources on Pinterest.

Have a badass workout, fitness find or healthy recipe to share? Be sure to linkup below! 

grab button for The Fit Foodie Mama

<div class=”the-fit-foodie-mama-button” style=”width: 200px; margin: 0 auto;”>
<a href=”http://thefitfoodiemama.com” rel=”nofollow” target=”_blank”>
<img src=”http://thefitfoodiemama.com/wp-content/uploads/2015/01/10912598_10152638558488785_954023868_n.jpg” alt=”The Fit Foodie Mama” width=”200″ height=”200″ />
 Loading InLinkz ...

Let’s Chat!

Have you ever lost your running mojo? 

Are you a fan of track circuit workouts too? 

About me


Fun ways (1)
5 Hacks That Will Make You Run Faster
May 25, 2016
Dynamic Variable Resistance Training: Elite Fitness For Everyone
May 18, 2016
Hill Running FB
DVRT Hill Workout for Runners
May 11, 2016
Mountain Goat FB
Mountain Goat Run Race Recap
May 04, 2016
Core Workout FB
DVRT Ultimate Sandbag Core Workout for Runners
April 27, 2016
CNY Springtime 10k (1)
CNY Springtime 10k Race Recap
April 20, 2016
5 Reason FB
5 Reasons to Attend a DVRT Workshop
April 13, 2016
Syracuse Half Marathon 2016 Race Recap
Syracuse Half Snow Storm Saga Race Recap
April 06, 2016
pistol squats (1)
How to Progress the Pistol Squat Using the Ultimate Sandbag
March 16, 2016


jill conyers
Reply November 4, 2015

I love speed work at the track but I've never tried a circuit workout there. I'm guessing I would love it! Pinning.
jill conyers recently posted...Books That InspireMy Profile

    Reply November 4, 2015

    I think you definitely would! Hope you give it a try! :)

Reply November 4, 2015

I say this every time but I need to get an Ultimate Sandbag! What an awesome workout. Going to have to try this one!
Chistine recently posted...15-EMOMMy Profile

    Reply November 4, 2015

    I honestly think you'd love it. If you wanna purchase one, let me know! I can help :)

Reply November 4, 2015

I'd love a workout like that...and yes, I've totally lost my running mojo! Marathon training can do that to you!
Michelle recently posted...A Sample Scheduled Eating PlanMy Profile

    Reply November 4, 2015

    Marathon training is an energy sucker like that!

Reply November 4, 2015

We have similar workouts today! :)

I totally get what yoi mean about the post-marthon-every-run-feels-like-a-struggle. I'm there right now!

    Reply November 4, 2015

    I know, so ironic!!! Love it <3

Dannii @ Hungry Healthy Happy
Reply November 4, 2015

I really love workouts like this, they definitely keep me motivated.

    Reply November 4, 2015

    They really do! :)

Susie @ SuzLyfe
Reply November 4, 2015

Great workout! It isn't going to be happening over hear for a while, sadly, but maybe I can do a few of the moves.
Susie @ SuzLyfe recently posted...Dealing with Injury: Scared to MoveMy Profile

    Reply November 4, 2015

    Aw, I know :( Feel better friend!

Julie @ Running in a Skirt
Reply November 4, 2015

What a great workout! I love the combination workout. Good luck ramping back up! Your mileage (even the low ones!) is an inspiration!
Julie @ Running in a Skirt recently posted...Halloween 2015 – Photo Dump Style!My Profile

    Reply November 4, 2015

    Aw, thanks! I think I needed a little bit of a break! ;)

Sue @ This Mama Runs for Cupcakes
Reply November 4, 2015

Love this idea! Now I just need a sandbag!

    Reply November 4, 2015

    Yeah you do! You know I am here for you when you decide to purchase one ;)

Reply November 4, 2015

I love this workout, Im pinning! Cant wait to try it!
AutumnPTW recently posted...A Healthy Dose of MotivationMy Profile

    Reply November 4, 2015

    Yay! Hope you enjoy! :)

Deborah @ Confessions of a Mother Runner
Reply November 4, 2015

Creative! I love how you've mixed it up here. Now I just need a sand bag :)
Deborah @ Confessions of a Mother Runner recently posted...Winter Running-What to Wear For Every TempMy Profile

    Reply November 4, 2015

    Thanks! You sure do- it would make a great addition to your collection! :)

Crystal Renaud
Reply November 4, 2015

You look good and strong in your video mama! Who video's you btw?
I am so excited to get my sandbag! Sand is in the closet waiting. It should be here today!
Crystal Renaud recently posted...What The Scale Doesn't Tell YouMy Profile

    Reply November 4, 2015

    ERMAHGERD, I am SO excited for you!!! I can't wait to hear what you think and you know I am here to help with programming and any questions you might have :)

    So as for the video, it was just propped up against a pole, haha! It kept blowing over too which is why the video is a little short :P

Reply November 4, 2015

I want to try this workout! Now all I need is a sandbag! Your workouts are so inspirational Annmarie!
ilka@ilkasblog recently posted...My NYC Marathon 2015 RecapMy Profile

    Reply November 5, 2015

    Aw, thank you! :) I love using the sandbag because it's so portable, quick AND effective!

Rachel @ RachelMcMichael.com
Reply November 4, 2015

Wow!! You aren't joking around with this workout - I love it!!
Rachel @ RachelMcMichael.com recently posted...Workout Wednesday – Total Body CircuitMy Profile

    Reply November 5, 2015

    Thanks friend! :)

Nicole @ Fitful Focus
Reply November 4, 2015

Totally normal to want to take a running break after a tough training cycle. I'm glad you're getting back into it - just in time for our Runch :). I'd totally be down to do this workout!
Nicole @ Fitful Focus recently posted...10 CrossFit Terms to Know Before You GoMy Profile

    Reply November 5, 2015

    HELL YEAH! So excited for our runch!!!!

Reply November 4, 2015

This looks like a great workout, I love track workouts.
Ivanna recently posted...The Truth about Social Media and How to Use It for GoodMy Profile

    Reply November 5, 2015

    Thanks, me too! They are so much fun :)

Tiffany @ The Chi-Athlete
Reply November 4, 2015

Looks like a killer workout, lady! Thanks a lot!:)
Tiffany @ The Chi-Athlete recently posted...Where I WANT ComplacencyMy Profile

    Reply November 5, 2015

    Oh it is ;)

Daisy @ Fit Wanderlust Runner
Reply November 4, 2015

Great workout! I am tying to do more speed workout/cross training to give my knees a little bit of a break after my next race.
Daisy @ Fit Wanderlust Runner recently posted...Places to Run in San Diego: Mission TrailsMy Profile

    Reply November 5, 2015

    Thanks! This is a great way to keep on running without pounding the pavement the whole time!

Reply November 4, 2015

I love this workout video! It looks like a great workout that combines 2 things I also love, running and strength training!
I have been trying to find my running mojo this year. After last years 34 races and then the hip injury it has been a long road back. I am thankful that I am still able to workout even though it might not be running yet, or when I am running it is not the pace I want yet.
Thanks for sharing this sweet workout!
Esther recently posted...Wild Workout Wednesday!My Profile

    Reply November 5, 2015

    Man, 34 races in one year?! You're a rock star! That is awesome!

Charissa (@ColourfulPalate)
Reply November 5, 2015

You are a beast.

And that workout sounds killer - a sandbag has been on my wishlist for a long time.
Charissa (@ColourfulPalate) recently posted...7 Colourful ThingsMy Profile

Jess @hellotofit
Reply November 6, 2015

Ohhh how I'd love to meet up with you so that you can take me through a DVRT workout! These exercises look bangin'!
Jess @hellotofit recently posted...Easy chicken nachosMy Profile

Leave a comment

Your email address will not be published. Required fields are marked *

CommentLuv badge