Sled to Slim

Photo: Sled Push Featuring Steel Clothing Women’s Hammer Tank
Photographer: Jamie Campbell - Campbell Media
Author: Vanessa Leigh Kurtzman - ISSA Certified Fitness Coach & Trainer


Cardio getting boring? Time to switch it up. 

Sled workouts are a great strength developer, conditioning exercise and fat burner. They work a variety of muscles in the lower, mid and upper areas of the body. Sled workouts condition the body while burning calories and are a great alternative to traditional cardio. Adding cables, pulleys, handles and ropes creates a variety of functional movements that are suitable for all levels of fitness.

A classic sled exercise is the Prowler Push. It works the lower body, mainly targeting the hamstrings, along with quadriceps, calves, glutes, shoulders and chest. Hands are placed on the upper area of handles fully extended, with body leaning toward the sled. When ready, drive the sled forward with your lower body keeping arms fully extended at all times. 

To perform the Prowler Push you will need:

  1. Sled
  2. Weighted Plates
  3. Your Body 

Weight & Workout Recommendations

Heavy Sessions: 

  • Load should be heavy enough to move at a fast walking pace.
  • Perform 6-8 pushes of 60-90 feet at the end of your workout.
  • Alternative - Incorporate a lap into heavy leg day training mid-workout or within a circuit.

Light Sessions:

  • Load should be at a weight allowing you to run.
  • Perform 15-20 pushes of 60-120 feet at the end of your workout.
  • Alternative - Incorporate a lap into upper body or light leg training days mid-workout or within a circuit.

WARNING - You will feel badass.

Get ready, do work.

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