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High Intensity Workout with Weights

Jon Stratford, Level 7
Jon Stratford
This high intensity interval training routine is a great way to build your muscular endurance. The workout consists of four exercises - squats, lateral and front drags, and lunges - that will strengthen the entire body. The exercises are performed with a sandbag or powerbag, but you can use a dumbbell. The benefits of training with a sand bag are that because it does not have a fixed, rigid shape like a barbell or dumbbell, the neuromuscular and metabolic challenge is greater. Lifting a sand bag requires you to recruit stabilizing muscle groups which are a great way to improve athleticism and makes it a great training tool for sports conditioning. Follow along with fitness expert and former Marine Commando Jon Stratford in this 30-minute Grokker Premium video, as he takes you through this challenging workout that will help you build strength and stamina in no time!


Equipment: Fitness Sand Bag, but if you don’t have a Sand Bag you can use a single Dumbbell.

Workout Overview:
5 minute warm-up
20 minute interval workout
5 minute warm-down

Workout Details
5 rounds of four different exercises with a 30-60 second rest in between rounds. Numbers in parentheses below are the reps for each round:
Front Squats (50, 40, 30, 20, 10)
Lateral Drags (10, 10, 10, 10, 10)
Reverse Lunges (25, 20, 15, 10, 5 per leg)
Forward & Back Drags (10, 10, 10, 10, 10)

High Intensity Workout with Weights
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