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Sprints and Sandbag Ultimate Workout

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DVRT Master, Annmarie Licatese (The Fit Foodie Mama)

It’s no secret that if you really want to get in shape and build muscle then strength training is where it’s at.  If you’re a runner this may mean hitting the gym or even taking your workout to the hill for well, hill sprints! 

Any runner or athlete that has ever incorporated hill sprints into their training knows that not only are they incredibly hard but they are also incredibly effective.  They also make you mentally tougher, training you to tackle hard moments in races and push past thresholds you never thought you’d cross.  

Hill sprints are also great for strength training to really working the legs, hips, hamstrings, calves and shins and a fantastic way to burn fat.  

The key to incorporating them is to start off slow adding sprints over time to develop your conditioning.  Once you have and can perform them with good technique, you can add in some strength exercises between intervals for an extra challenge.  


My favorite way to add it in? The Ultimate Sandbag, of course.  Unlike traditional weighted equipment (I’m looking at you barbells and dumbbells), the Ultimate Sandbag is easily portable and for most workouts, all you need is one! In this case, a Strength Bag (plus you can get 20% off right now using “SUMMER2016) is the most appropriate.  For women, I suggest either a 40lb or 50lb bag.  For men, I suggest anywhere between 60-80 lbs.  

Now, I am NOT suggesting that you run with it to your hill.  Instead, I would suggest that you drive to your hill…a nice, big steep hill.  Place it at the bottom and follow this workout accordingly: 



Finish all your hard work off with some carries using the Ultimate Sandbag in the front loaded fist position.  A favorite finisher of mine and perfect for runners!

No hill where you live? No problem.  Give this DVRT Ultimate Sandbag Hill Workout for Runners a try instead.