SandBell Exercises Get You Fit
SandBell exercises get you fit in less time. No one likes looking in the mirror because, frankly, we’re scared of what we might find. But, as any good athlete knows, facing reality is necessary to assess and analyze the level of success and results of their workout program.
When starting a new training program, the body goes into a state a shock—the heart is pounding, sweat pouring and metabolism skyrocketing, because each new workout is challenging muscles in ways they’re not adapted to. You might recognize this “shocked” experience as one of those workouts that leave you physically drained but mentally excited that you kicked your own butt, and survived.
Unfortunately for your training program, humans are creatures of habit and adaptation. When we do the same exercises over and over our muscles adapt to the intensity and get used to it. The same adaptation process that happens to your muscles will then happen to your metabolism as well. The workout that left you flatlined a month ago is eventually committed to muscle memory and ceases to ignite the same fat-burning metabolism, heart rate and sweat pour spike.
We’ve all probably experienced this, the dreaded plateau.
Nothing is less motivating than a training program that doesn’t produce the results we’re after. And so, the question becomes, “How do we build a training program that continually challenges our bodies in new ways”? Those of you who enjoyed school will love the answer, and those that were less enthusiastic about the education system might want to tune into this lesson… It all has to do with physics. Welcome to physics 101, my friends.
A simple scientific equation can help us decide if we are putting in enough effort at the gym. If you’re not putting in enough effort to actually challenge your muscles then it doesn’t matter how many different exercises you do, you won’t see results. The equation goes like this:
Force x Distance/ Time = POWER or Intensity
Force: Force is equal to mass times acceleration. Force, as it applies to your workout, is your body weight, plus whatever weight you’re holding or wearing (Hyperwear SandBell and/or Hyper Vest PRO, FIT or SXY weight vest) times the pace at which you’re exercising. For example, you’re exerting a lot of force if you’re wearing a 10 lb. weight vest, holding a 15 lb. SandBell and busting out lunges as fast as you can, while maintaining proper form. You would be exerting minimal force if you were doing body-weight lunges without a SandBell and taking a three-second break in-between each lunge.
Distance: This can be a 400-meter sprint, 5k run, 2k row, jumping to the top of a box jump, sprawling to the ground when doing a burpee or performing broad jumps across a room. All of the aforementioned exercises cover some amount of distance; you just need to make sure the distance you’re covering is one that will test the limits of your muscles. For example, if over past month you’ve run one mile at the beginning of every workout, eventually your body isn’t going to be challenged as much by running one mile, so each week you should increase the distance, or add on a weighted vest, to give your legs and cardiovascular system a new challenge.
Time: How long did you perform the activity? Did you row the 2k for time or did you perform it at a leisurely pace? Did you do 25 box jumps as fast as possible or did you do as many as you could in 20 seconds followed by a 10 second rest? You can get in a KILLER total body workout in just 20 minutes by combining the right exercises for the right amount of time. You don’t have to workout for an hour and a half everyday to see results—you just need to do the right type of workout. An example of a 20-minute high-power workout is given at the end of the article.
Results-generating workouts are HIGH power/intensity workouts. When planning your training program, if you make sure that during each session you’re exerting enough force over enough distance for a challenging amount of time then your workouts are going to generate results. If you plan workouts that don’t call for enough weight, the duration is too short, or you’re not challenging your cardiovascular endurance by covering enough distance then your results will be minimal, if at all. *(Remember: muscle weighs more than fat, so when assessing the success and results of your workout program don’t use the number on the scale as the sole measurement gauge.)
Lets get technical for a bit to demonstrate how this equation comes together, and how to determine if your workouts generate enough power. To measure power we look at horsepower, yes, the same horsepower you hear about in all the truck commercials. Below is an example of an exercise that generates high and low amounts of power.
(A) 150 lb. individual x 400 meter sprint/ 43 seconds= 1,395 lbs. meters/second (power generated) VS. (B) 150 lb. individual x 400 meter sprint/ 2 minutes= 500 lbs. meters/second (power generated)
To calculate horsepower, we must first calculate the wattage. To find wattage, multiply the weight of the individual by distance covered in feet, divided by time in seconds. 746 watts equals 1 horsepower. So, let’s take another look at the two equations to see who produced more horsepower (thus exerting more power and intensity):
(A) 400 meters is roughly 1312.4 ft. and the 150 lb. individual went 1312.4 ft. in 43 seconds. This is equal to 4578.14 watts.
4578.14/ 746 = 6.14 Horsepower
(B) Now, the same individual weighing 150 lbs. went 1312.4 ft. in 120 seconds. This is equal to 1640.5 watts.
1640.5/746 = 2.2 Horsepower
When you calculate it out, isn’t it shocking just how much more horsepower person A generated versus person B? It goes to show that the more your push yourself the more successful your workouts will be.
Test the equation yourself and try out this challenge – Perform the 400-meter sprint with just your body weight and calculate your horsepower. Then, do the 400-meter sprint wearing a 10 lb. Hyper Vest PRO and calculate your horsepower. You’ll be surprised by how much more horsepower you generate just by adding on 10 lbs. Think about how much more you would get out of your workouts if you always wore a weight vest!
Below you’ll find the 20-Minutes to Slim and Sculpted workout that was featured in Prevention Magazine. This is a great high-power workout that will challenge your muscles and get your heart rate pumping! To see these exercises in action, watch the YouTube video of Master Trainer Brook Benten demoing the workout.
The 20-Minute Slimming SandBell Circuit Exercises
- SandBell squat jumps
- SandBell slam
- SandBell squat and toss
- Rainbow slams
- Push-up to SandBell side plank
- SandBell tuck
- SandBell burpee
Round 1= one minute of each exercises followed by two minutes of rest. Round 2= 45 seconds of each exercises followed by 2 minutes of rest. Round 3= 30 seconds of each exercise. Complete three rounds and you’ll have done a total body workout in 20 minutes!