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Todays Workout - Powerslave

Todays workout is a mixture of pretty much everything, with a definite emphasis on endurance. If you're new to Sandbag Fitness (hell, even if you've been doing it for a while) you might want to start with a fairly light sandbag.

100 Skips
20 Sandbag Cleans
20 Sandbag Zercher Squats
20 Sandbag Thrusters
20 Sandbag Bent-Over-Rows

5 rounds as fast as possible.

Men aim for a 20kg sandbag; women aim for 10kg.

Record your time.

Train hard!


Here's a shot from an upcoming article in a magazine here in the UK (more details to follow):

Todays Workout and an article on Breaking Muscle!

I just had an article featured on Breaking Muscle - you can check it out here

Todays workout comes directly from that article and, I have to warn you, it's a serious challenge. 

Complete as many repetitions as possible in 1 minute per exercise. Rest for 1 minute between each set of 4 exercises and repeat for a total of 2 - 4 rounds:


Bear Hug Squats
High Pulls
Floor Press
Backwards Drags (drag for 20m, turn, and repeat)

Men should aim for a 30kg sandbag; women aim for 15kg.

Record your score.

Train hard!

Bear Hug Squats

High Pulls

Floor Press

Backwards Drag

Does Your Mobility Suck?!

It doesn't matter how fit and strong you are if your mobility and flexibility suck - sooner or later it's going to bite you in the ass. It's far more important to me that I'm able to move well, enjoy good health and be able to do the things that I want to do than just blindly follow some ultra-intense "athletic" programme. I think there are a lot of people who following the blog that feel the same way.

So, today I'm happy to be able to share with you a new ebook from Tom Furman. Activate Your Dynamic Range Of Motion is the follow up to his DVD Activate! and it's packed full of effective drills that will dramatically improve your ability to move well. And guess what? You'll find that working on your mobility also means that your performance improves, your recovery rate speeds up and you'll experience far fewer injuries. So this is also a great book for the die-hards that normal scoff at anything even vaguely related to stretching!

Tom takes a systematic approach to the topic, working through a range of different techniques for each area of the body. He also covers the basic theory behind stretching - something that is vitally important if you really want to see results. If you stretch at the end of every gym session and you've never actually improved your flexibility (you know who you are) then this is for you. And Tom is also currently selling a special double-pack with both the DVD and ebook!

Click here to find out more and get your copy

A little more about Tom:


Tom Furman has been involved in martial arts and conditioning since 1972. With an early background in wrestling and a student of the methods of the York Barbell Club, Tom immediately separated fact from fiction growing up outside Pitts- burgh. Eleven members of his family were combat veterans, the most famous one being �Uncle Charlie� Charles Bronson.

Tom�s down to earth training methods are derived from his decades long practice of martial arts and his study of exercise science. The application of force, improvement of movement and durability rank high on his list of priorities when training. He gives credit to hundreds of hours of seminars, training sessions, and �backyard� workouts, including training time with many martial arts legends. He also credits his incredibly gifted training partners who came from varied backgrounds such as Exercise Physiologists, Airborne Rangers, Bounty Hunters, Boxing Trainers and Coast Guard Rescue Divers.

Tom is the creator of the popular DVD �Concrete Conflict & Conditioning� which integrates strength, movement, and physical combat. He also created an- other DVD called �Activate Your Dynamic Range of Motion� which introduces Tom�s excellent program of flexibility. Tom was one of the first American trainers to become RKC certified for Kettlebell Training and is quoted twice in �The Naked Warrior� by Pavel Tsatsouline, the founder of RKC. Tom has done workshops with Kettlebell legends Mike Mahler and Steve Cotter.

Todays Workout - Lady's Day At Sandbag Fitness

At the risk of sounding horribly sexist, todays Lady's Day Workout is brought to you in association with the Brute Force Hot Pink Sandbag! If your training is starting to feel a little lacklustre then why not spruce things up with the worlds sexiest sandbag!

Available in both Athlete Size (loads up to 32KG) click here

And in Mini Mouse Size (loads up to 11.5KG) click here

And, if things weren't stereotyped enough, men - here's a camouflage sandbag! click here

Try this workout:

Run 200m
20 Sandbag Clean and Press
20 Sandbag Back Squats

Repeat for a total of 5 rounds.

Record your time.

Train hard!

Todays Workout - Sandbags From Hell! (and a cheeky sale)

Todays workout is straight out of Sandbag Training For MMA & Combat Sports and was specifically designed to test the strength and conditioning of elite MMA athletes - i.e. there is a fairly large probability that it might mess you up.


Complete as many repetitions in 1 minute of each of the following exercises in sequence.


Bear Hug Squat
Snatch
Forwards Lunge (Back)
Bent-Over-Row
Shoulder Get Up (switch sides at 30 seconds)

Rest for a minute between each round and repeat for a total of either:

• 3 rounds (Contender)
• 4 rounds (Challenger)
• 5 rounds (Champion)

Train hard!

This weekend you can also get 15% off Sandbag Training For MMA & Combat Sports by using the discount code sandbagmma15 at checkout:

Click here to get your copy

Sandbag Fitness In The News

Sorry for the delay between posts - I just got back from a Transatlantic crossing between Southampton and New York and have had limited access to my computer for the past couple of weeks.

So, what's been going on at Sandbag Fitness?

Well, I just had a 4-page article featured in Ultra-FIT Magazine here in the UK. You can pick it up from newsagents and via their website here:

http://www.ultra-fitmagazine.co.uk/

Things have also been going well with the recent ebook release 'Sandbag Training For MMA & Combat Sports' and there will be a very special offer coming up in the next few days. I'm also very close to releasing both books as paperback versions (sorry for the delay) so keep an eye out for the newsletter.

A new workout to follow over the next couple of days.

Train hard!

Kettlebell Fitness with Lauren Brooks App is Ready

I'm very proud to announce the release of this Kettlebell app.  This app is designed for those just starting their kettlebell journey as well as those wanting to refine their skills and develop the fundamentals.  This app takes you step by step through exercises tutorials and then you will be able apply what you have learned in several different workouts!  If you have enjoyed  any of my DVD's, especially Ultimate Body Sculpt and Conditioning with Kettlebells, you will love this app. The detail and lay out of this comprehensive app that Mahalo productions produced and created with me is truly amazing.  I am blown away by the work and quality of this app that the Mahalo team put together!  Much less the fact that if this were one of my DVD's it would be at least $40-$50 a pop.  This detailed app is available for watching, but even better you can download any of the intricate tutorials and workouts to your device so you don't have to worry about buffering and streaming issues since the picture is such high quality. 

Learn more about this kettlebell app here.  Download in  your kettlebell iPhone and iPad app here in just seconds!

DOWNLOAD HERE "Kettlebell Fitness with Lauren Brooks"

Note: I am not personally selling or responsible for the sales of this app or technical issues like I am with all my DVD's.  If you have any questions regarding technical support you will need to contact Mahalo right here mobilehelp@mahalo.com

For those who have had buffering issues this is what they have told me:

Users have the option to download the videos or stream them from YouTube. We offer this option so that the app does not take up too much memory on your device. The default is to stream from YouTube. So, if a user does not have a strong wifi connection, the video may not play properly. 

If a user wants to have the video downloaded to their device, they can click the download icon at the top right of the lesson page. 

Frozen Coconut Banana Protein Smoothie

Don't you dare throw your coconut flesh away! 

When I was pregnant with my first baby 6 years ago, I some how stumbled upon fresh young coconuts.  The market near my house would actually open them for you if you requested it.  They would stick a straw in the top and I would drink the coconut water as I walked around shopping.  Well by the time I was done shopping I had already finished it and was craving another one.  The fresh coconut water that came out of these amazing coconuts were pure heaven to me and extremely hydrating.  I was extremely thirsty during my pregnancy to the point even water wouldn't satisfy me.  Now many times I would eat the flesh, but sometimes my stomach wouldn't be in the mood for it.  I actually use to just throw the coconut away. BIG MISTAKE!  Scoop the flesh out and put it in the freezer for homemade smoothies and ice cream treats.

Here is a smoothie I just made this morning before my strength and conditioning workout for optimal energy

FROZEN COCONUT BANANA PROTEIN SMOOTHIE

Ingredients

8 oz of Unsweetened Almond Milk or Water
Frozen Coconut Flesh from 1 Young Coconut
1 Frozen Banana
1 scoop of Vanilla FIT 365 or a Raw Vanilla Vegan Protein
1 tsp Maca Powder (optional and will change the taste)
1 tsp of Green Powder (optional and will change the taste)
1/2 tsp of a liquid Max B (optional and can change the taste)

Directions: Combine ingredients abovePress milkshake on your blender and the most creamy white amazing tasty smoothie comes out.  Perfect amount of fats, carbs, and protein for an awesome workout.  Those who are obsessed with protein feel free to add an extra scoop of protein powder.


Enjoy!!