Today’s workout will combine Cable Pulley and Sand Bag (By Escape Fitness) training tools. These exercises provide a full body workout. The Cable Pulley is a great controlled weight lifting workout for upper and lower body. The Sand Bag exercises provides overall strength training and stress relief.


Cable Training is a great way of adding momentum to your workout. Adjustable cable columns allow for specific paths of momentum. Cables using a pull from below will enhance the use of gravity. Additionally, using a pull from above will reduce the affect of gravity. When your client is attached to the cable can also change the affect of ground reaction. Cable workouts provide a full body workout with exercises for upper and lower body. Cable exercises provide a safe and controlled weight lifting workout. Cable training is a great part of personal and small group training. Your clients can really work their core with these strength training exercises.


Sand Bag Training:

The unstable load of the Sand Bag, makes users work harder and activates the stabilizing muscles throughout the whole body. This bag is tough too – the robust material makes this the ideal tool for indoor and outdoor bootcamps. A unique feature of the Sandbag is the reinforced handles, while the number of handle positions offers true versatility. Multiple handle positions add new variety to fundamental lifting patterns. As well as throwing, our bags can be placed across the shoulders or chest for more challenging squats and jumps. The Sand Bag easily provides your clients with a full body workout. The Sand Bag can be used in your clients personal training circuits as well as small group training circuits. The Slam will help everyone reduce or eliminate stress!



30 second intervals, 15 second rest between exercises repeat 4 times


Exercise 1 Base Exercise Cable Rotation Lunge



Exercise 2 Sand Bag Frontal Jump bent over row to chest frontal clean



Exercise 3 Base Exercise Cable rotation and rotation press



Exercise 4 Sand Bag Transverse Jump big curl ankle to overhead sagittal clean



Exercise 5 Base Exercise Cable Split Squat jump Left and Right with Side Press



Exercise 6 Sand Bag Frontal Jump slam and high pull transverse clean



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