Winter is in full gear all across the country. Hopefully, you either live somewhere warm or have been able to sneak away this winter for some warmer sailing. Winter is a great time to take advantage of stepping up your fitness training. A great training tool to build serious strength for sailing is the sandbag. Check out our previous article on the sandbag, Sandbag Training: Build Serious Strength For Sailing.
The sandbag is a great training tool to test out this winter. This training tool can help you build serious strength for sailing. In our previous article we shared with you why this tool is excellent for sailing:
1. Sandbags vary in weight sizes and you can easily adjust the weight to pick the perfect weight for you.
2. The sandbag is awkward to lift, and this requires you to work hard to perform exercises which helps you build total body strength.
3. Your grip strength will majorly improve with the sandbag.
4. The sandbag is unstable which helps you to gain serious core strength.
Along with these, the sandbag is a great training tool in general because:
- The sandbag is an affordable training tool.
- The sandbag builds overall strength as it challenges different muscle groups.
- You can take the sandbag with you unlike weights; you just need to empty the sand and refill once you arrive at your destination.
Now that you know all the benefits of this training tool, who is ready to start training! Check out our new workout below and the moves for the workout in the video. Enjoy and get started on that training today!
Sandbag Workout:
-Warm up with Dynamic Stretching (5-10 minutes)
Core Activation:
-Plank Rotations (30 secs)
-Forward Lunges (30 secs)
-Tricep Dips (30 secs)
Repeat 3x with 15 sec rest between sets
Workout:
-Single-Leg Deadlift with Row on Right Leg (15 reps)
-Single-Leg Deadlift with Row on Left Leg (15 reps)
-Pull Through with Alternating Spider Plank (20 reps)
-Sandbag Russian Twists (25 reps)
Repeat 3x with 15-30 sec rest between sets
-Sumo Squat with High Pull (20 reps)
-Alternating Overhead Press (20 reps)
-Burpee with Snatch (15 reps)
Repeat 3x with 15-30 sec rest between sets
-Squat with Shoulder Press (15 reps)
-Sandbag Halos (10 reps one way 10 reps other way)
-Alternating Reverse Lunge with Good Morning (20 reps)
Repeat 3x with 15-30 sec rest between sets
-Cool Down with Foam Rolling and Static Stretching
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