As a personal trainer I have to figure out ways to make the workouts fun and challenging. Especially when it comes to cardio/conditioning. Training out of Samson's Gym here in Port Saint Lucie makes it alot of fun to try new things becuase we don't have access to your usual cardio equipment. We use sleds, prowlers, and circuits for our cardio and we do it all at a high intensity and at intervals or better known as HIIT. I will give a demonstration of a few exercise we do with each implement that will leave you gasping for air.
First up is the mighty prowler this has brought grown men to knees and has made more than a few people feel sick to their stomach, but this piece of equipment is by far the greatest piece of equipment ever invented for getting you in killer shape and helping you burn off tons of fat. You can use it for a variety of different exercise but at Samson's we really like these 3 exercises.
Around the World's- We have an empty prowler and our facility is about a 1/4 mile in diameter. We have our clients push it all the way around the building and then rest for 2 minutes add 10lbs to each side and then go again rest 4 minutes and then go one more time around with no weight on.
Prowler Suicides- We have our clients push the prowler 10yds out low handles and then 10yds back high handles and then repeat every 10yds until they get to 40yds. Hit about 2-3 sets of this and it will feel like your lungs are about to explode.
Prowler Races- We split the groups up into 2 teams and have them 100' apart from one another. They push High handles down and then turn it so there partner pushes the high handles back. Do this for a best of 5 series and add whatever weight you want on it. This competition will make them push the prowler harder than you've ever seen becuase nobody wants to be the guy who loses it for their team.
Next up are the sleds. These are great tools to use when you have newcomers becuase the exercises themselves do not make the person sore but it will give there lungs and body a killer workout. You can use the sled for a variety of upper body and lower body exercise. Here are a few that we use regularly at Samson's in Port Saint Lucie.
Sled Rows- You will load up the sled with 1-3 plates depending on the strength of the individuals and have them row the straps or bar to theri chin and then backpedal as fast as they can until the strap tightens up and then do it again. Do this for about 100' for 4-5 sets.
Duck Walks- This is a great exercise for building your butt and hamstrings. You just load up the sled with 1-3 plate. After that you will hold the straps between your legs and bend over as far as you can, so you chest and face are facing the ground. You will then take as big of a step as you can while face down and continue to do so until you reach your destination. Try this for 3-4 sets of 200'.
Sled Sprints- The last one is the simpilest one but it is the deadliest one for your cardio. Put a plate on the sled (never do sprints with aheavy sled), then loop a belt through the straps and secure the belt tightly around your waist. After that just take off running for about 50' rest 30 secs and then repeat for about 20 sets.
The last one we use at Samson's all the time is circuit's, complexe's or medley's. This is very simple to do and extremely effective. All you do is take a couple of exercises roughly 3-5 and set them up before you start. Be sure you pick a weight you can do reps with for at least 30secs. After you have everything set up you will get a timer out and set it for 30sec intervals. You will run through this circuit for 5minutes and then rest for 2 minutes and then just repeat for 2-3 rounds. Here are a few we like to do at Samson's.
Posterior Chain Complex- Kettlebell swings, Band Good Mornings, DB Box Squats, Walking Romanian Deadlifts, and Leg Curls.
Toning Up the Abs- Med Ball Complex- Grab a medball and you exercises will be performed with it the whole time- V Sits, Alternating V Sits, Toe Touches, and Spread Eagle Sit Ups.
This next one is little different but still extremely effective.
DB Complex- This was taking from Joe DeFranco up in New Jersey. Grab a DB and clear some space around you you will perform these in descending sets, so the first set you do 10 reps of everything then the next you do 9 reps, then 8 and so on until you want to stop.
So there you go a little Samson's twist on your regular boring cardio. Enjoy!!
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