Wild Workout Wednesday: Sandbag Ladder Workout


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 Welcome to back to our Wild Workout Wednesday link up! Each week I link up with Angelena Marie from  Angelena Marie: Happy, Healthy & Balanced , Upala at Pretty in Pink Fitness, and Amber at Bold Fit Mom  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!

As most of you know, I spent the this past weekend attending a DVRT (Dynamic Variable Resistance Training) Certification in NYC.  I have a lot to say about my experience and all that I learned.  There was so much material covered, TONS of hands on training (yes, I am very sore) and maybe even some tears….but those stories are for next week’s post. 

Sorry to leave you with a cliff hanger, but I need some more time to process everything and really spend some quality time reflecting on my experience before I am ready to share it.  

What I will share is a quick Sandbag Ladder workout.  Part of completing the certification involves creating a ladder workout so I figured might as well kill two birds with one stone and make a workout to share for today! :)  

In case you aren’t familiar, a ladder workout is either ascending or descending series of repetitions which make it capable to manage fatigue more efficiently, resulting in a higher quality of work.  Makes sense, right? In exercise, quality always trumps quantity.

Ultimate Sandbag DVRT Ladder Total Body Blast Workout via @fitfoodiemama 

**Disclaimer**I am not a certified instructor, yet.

Also, rotational lunge reps should be done per side.  

It is important to remember that you choose a weight that you know you can keep proper form for these repetitions.   Try to do this workout for time (while keeping proper form, of course), then when you do it again you can measure your improvements! 

If you do happen to have a sandbag and want to give this workout a go but have no idea how to do the exercises, here are video demos of both instructed by creator, Josh Henkin.  I got to meet him this weekend at my cert, I may or may not have had a fangirl moment…okay, more like just absolute disbelief that I was being trained by someone who I look up to and admire so much.  It was a pretty cool experience.  

You might also like:  Wild Workout Wednesday: #NoExcuses, Get Your Squat On!

Anyway, here are the exercises: Clean and Press and Rotational Lunge.

That workout is just a quick glimpse into my weekend and what I learned.  Like I said, I have so much more to say about it all but I will save it for next week!

Moving on, another fun thing that I participated in was Bendiful Blog’s Fabulous Fit Gear Swap!

Fabulous Fit Gear Swap

Here is how it works: 

  • Each month you can sign up for the gear swap. You will be matched with another swapper. You will purchase $20 worth of gear that you think your swapper would like. (if they are into YOGA DO NOT buy them Crossfit gear, please)  It’s a great way to share your favorite items with people who are also interested in great gear.
  • You MUST sign up through the form by the 5th of the month, and agree to ship your gear out by the 15th of the month.
  • You will email your match and get an idea of their workout gear likes and dislikes, ask for sizing if you plan to look for apparel, no one wants gear that doesn’t fit.
  • The Best part YOU will also receive a package each month from your match!
  • Get great gear and meet some new friends throughout the month.
  • CURRENTLY ONLY open to people in the United States.
  • On the last day of the month, you can share (Blog, tweet, facebook, instagram) your new fit gear with the hashtag #fabulousfitgear
  • I will host a blog link up here at Bendifulblog.com for all the blog posts!

I signed up for February and was partnered with Kim from Barking Mad About Running! I already follow her so it was fun to get to know her a little bit better and see what her #fabulousfitgear tastes were like! 

You might also like:  DVRT: No Crunch Ways To Work Your Core

Not too long after chatting with her by email about our likes and dislikes, I received this awesome package in the mail: 

Fabulous Fit Gear Swap #FabulousFitGear | @FitFoodieMama

Even though I knew I would be exchanging, it was still a surprise because I had no idea what she would send.  I was excited to find an Under Armor hat, Pilates DVD for runners (seriously, I needed this more than she realized), running tats & magnets plus a bunch of fuel, protein and hydration to test out! Woohoo!!! Thanks so much, Kim! You’re awesome :) 

February also ended on a pretty positive running note too.  Even though my training schedule had me finishing off the month with 12 miles on Saturday, I had to move it ahead a day to Friday so I could fit it in before my NYC trip.  

I didn’t realize it then since I was in a rush to leave, but I managed to finish off the month with 100 miles even! Not too bad for it only being 28 days and considering I am starting to taper for my half! 

 February Miles | The Fit Foodie Mama

I even ran my furthest distance….15 miles on the treadmill! Surprisingly, not as bad as I thought but hopefully when I break that distance record it will be outside next time.  Okay, enough about me….let’s see what you’ve been up to!

Link up below if you have a workout, recipe or fitness find to share! Just be sure to grab the badge or link back and we will be sure to spread the inspiration around! 😀 

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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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22 Comments

Susie @ SuzLyfe
Reply March 4, 2015

The idea of doing a sandbag workout right now is um, not going to happen lol. But you look so awesomesauce with your sand bag, I must say!
Susie @ SuzLyfe recently posted...Easy Balsamic Bolognese Ravioli (Gluten Free, Vegan Modifications)My Profile

    aelicatese
    Reply March 4, 2015

    Haha I know...my body is feeling kinda the same way ;) Thank you- it was a lot of fun!

Julie @ Running in a Skirt
Reply March 4, 2015

Sounds like you had a great time/ interesting time at your training. Can't wait to hear about it. You got the cutest package! How much fun!
Julie @ Running in a Skirt recently posted...Finding Time for a Me DayMy Profile

    aelicatese
    Reply March 4, 2015

    It was a lot of fun and definitely interesting. Hoping to go into more detail next week :)

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

I wish I had a sandbag to try this out! That swap looks like so much fun. I missed it the first time, but I signed up for this month, so excited!
Sue @ This Mama Runs for Cupcakes recently posted...Tried it Tuesday: A cure for aching feet and a new protein bar!My Profile

    aelicatese
    Reply March 4, 2015

    Yay, can't wait to see what you get :) I haven't signed up yet but I need to!

Katie @ Fit Life by Katie
Reply March 4, 2015

OO I love sandbags. I used to do these at one place we worked out at a lot but I haven't been in forever
Katie @ Fit Life by Katie recently posted...Workout Wednesday: Double Trouble CircuitMy Profile

    aelicatese
    Reply March 4, 2015

    They are awesome because they are so versatile plus you don't need to spend tons of time to get in an effective workout!

Dannii @ Hungry Healthy Happy
Reply March 4, 2015

This looks like a killer workout, but I think that is the kind of thing I need at the moment. I really need to up my workouts!
Dannii @ Hungry Healthy Happy recently posted...Comment on How To Deal With Emotional Eating by DanniiMy Profile

    aelicatese
    Reply March 4, 2015

    It IS a killer workout- you will definitely feel it the next day ;)

Jess @hellotofit
Reply March 4, 2015

Oo, this looks like fun!! I don't know much about working with the sandbags, but I DO know they can give you a GREAT workout :) Thanks for sharing, and happy Wednesday!!
Jess @hellotofit recently posted...Why I’m still in love with the TRXMy Profile

    aelicatese
    Reply March 4, 2015

    It really is!!! You know tons about the TRX...I need to learn more from you :)

Nicole @ Fitful Focus
Reply March 4, 2015

That workout looks tough! Let's do it! Also - a perfect 100 miles?! NICE!
Nicole @ Fitful Focus recently posted...5 Ways To Drop It Like A SquatMy Profile

    aelicatese
    Reply March 4, 2015

    I know, how weird is that? I didn't even plan it!!! I will put you through a sandbag bootcamp when you come to visit!

Mary Beth Jackson
Reply March 4, 2015

Geez that workout looks killer!!!! I to had a ton of fun with the fitgear swap! It is fun to make new bloggers friends and getting stuff in the mail is always cool! I signed up again this month!
Mary Beth Jackson recently posted...March= Move, Nourish & Believe :)My Profile

    aelicatese
    Reply March 4, 2015

    The fit gear swap was a lot of fun, I am going to sign up again too I think :)

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

oh that workout looks great! I can't wait to read about your experience with your cert. I have the RRCA cert next month and I am a little scared myself. You can be my trainer anytime :)
Deborah @ Confessions of a Mother Runner recently posted...Move, Nourish & Believe- Lorna Jane Fit ChallengeMy Profile

    aelicatese
    Reply March 4, 2015

    I would be happy to train you and don't worry, I will be writing it out in quite a lengthy post next week. I am excited to hear about your RRCA cert! I am sure you will do fine- you know what you're talking about :)

Nora @ 2 Generations Running
Reply March 4, 2015

I'm so excited to hear about the certification class, it sounds so cool! And that gear swap sounds really cool too, I may have to try that at some point! What a fun way to connect with another fitness enthusiast :)
Nora @ 2 Generations Running recently posted...Stu’s 30K Relay RecapMy Profile

    aelicatese
    Reply March 5, 2015

    The class was a lot of fun, I am excited to share my experience next week! You should definitely sign up for the swap, it was really cool and like you said, a fun way to connect with others!

Farrah
Reply March 4, 2015

I haven't done a ladder workout in a while! This one looks like fun! :]

Can't wait to hear about your DVRT certification! Great job on getting 100 miles last month too! :D
Farrah recently posted...Review: idrinksant + Antioxidant Protein Bomb (Smoothie)My Profile

    aelicatese
    Reply March 5, 2015

    Thanks, Farrah! Ladders are a great way to really work up a sweat :)

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