Just when I hit my training stride I get what appears to be a sinus infection. I suspect this is due to the stress of the move, new job, etc. So exercise is on hold until I beat this down.
Regardless, on Sunday I gave this circuit a try:
- Side lunge & snatch
- Push-up with sandbag drag
- Rotational reverse lunge & balance
- Single leg row
Perform the exercises as a circuit, doing as many reps of each as you can in 30 seconds before moving on to the next one (use a 30-to 70-pound bag). Rest 30 seconds between moves. Do the circuit 3 times.
Overall this was a good total body workout that’s quick and dirty! Adding five TKD warm-up kicks at the end (1 kick each for 10 reps) and the total workout took 30 minutes. It would only take 20 minutes if you focused just on the bag. It definitely got my heart rate up and is closer to a kettle bell/martial arts endurance workout than it is a pure strength routine.
Observations:
- Some sets I could go beyond 30 seconds whereas others I could not. Solution: Set timer at 1 minute. If I could do no more I just moved to the next exercise.
- The total body “two-hands” aspect of grabbing the bag should be appealing to grapplers. This also speeds up the exercise time as opposed to having to switch hands like with kettle bells.
- Certain parts are sore: Forearms, glutes, hamstrings, obliques, and lats.
- Set number three sucked.
- The drain I felt was similar to running out of gas during sparing so all martial arts styles should find this appealing.
- My bag needs work. I stuffed it with approx. 40 lbs of sand. Add the bag, straps, and clothing stuffed in the bag and it probably weighs in at 50 lbs. As the stuff inside the bag deformed my straps became loose. So I’m headed to Goodwill to buy some cast-off clothing that’s perfect for stuffing.
- For straps I purchased two tie-down locking cargo straps. Total cost: $9. Once the bag is stuffed to perfection I plan to add more duct tape to the straps which make for great grips.
My “Black Ops” DIY sandbag. “We don’t need your stinkin’ girly bag!”
-BCP
