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Core and Cardio Ultimate Sandbag Workouts

sandbag training

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Core and Cardio At The Same Time!

Sounds like a big undertaking right?! 

Core and cardio training at once, yet, not that cheesed out Sunday morning fitness infomercial!

The reality is that core training can be VERY cardio based! If you have followed our DVRT Ultimate Sandbag workouts for any time, you would have seen how many different ways we share core and cardio training. 

This is how fitness should be! I’ve wondered why people try to separate strength, endurance, flexibility, and all the components of fitness in very individualized ways. Some will tell you that you need to do so to try to develop elite level of any of these. Yea, that’s true.

However, let me ask you something? Seriously and honestly. How many of you are trying to hit a podium for strength or any of these fitness goals? How many of you want to live better, play with your kids better, do more things in your life better? That’s how I look at my fitness programs and I bet you aren’t too far from the same! 

In most things in life and sport we have to have somewhat a balance of all these qualities, so it makes sense to find ways to integrate them in intelligent ways. One of the ways I like to combine cardio and core is through our DVRT Ultimate Sandbag Training Drags. 

 sandbag workouts

UFC fighter, Tyron Woodly would probably agree with us!

You may THINK you know our drags, but the reality is most people miss the boat on them. They think thy are JUST anti-rotational exercises like so many others out there. The truth is that they go much deeper. They teach the important cross body connection of the lats, core, and hip. Drags teach you how to properly integrate the ground with the shoulder and hip. Oh and one more thing….

Drags teach you how to endure more challenging time under tension periods. Time under tension has long been a method of building muscle in isolated training, but when you put it through the whole body something else interesting happens. Not only do you get functional muscle, but your heart rate goes through the roof! I can’t fully explain it, but it is something people experience time and time again. Something unique about these Ultimate Sandbag workouts.

That is a major reason people often go WAY too fast when they do our DVRT Ultimate Sandbag Training Drags. The other part is they don’t realize how to progress these exercises right!!! Today’s DVRT Ultimate Sandbag Training video breaks down many of our Drags so you can choose the RIGHT one for your current fitness level. 

This can be simple too! Pick one Drag variation and then add one of the following for an awesome DVRT Ultimate Sandbag workouts….

-High Pulls



-Front Loaded Squats

-Bear Hug Squats

-MAX Lunge

-Up Downs

Next, set a timer for 10-15 minutes. Try to perform each exercise for 30 seconds, take a small rest (up to 30 seconds) and then go to the other. Alternate between the two for the entire workout and you should feel the REAL impact of cardio and core training! 

Great fitness doesn’t have to be complicated, but it can be awesome if you understand the goal of what you are doing!