A 4-Move Full-Body Workout to Increase Your Strength and Build Lean Muscle

One of my favorite pieces of equipment in the gym is the sled. I like designing strength and power workouts with the sled because when moving the thing around you focus on functional movements (things you do every day not just in a gym) and you work the major muscle groups.

If you’re new to training with the sled, this four-move workout I created is a great place to start. You’ll be doing both pushing and pulling movements to strengthen your legs, butt, arms, and back.

Most sleds weigh between 70 and 90 pounds, so keep this in mind when adding weighted plates. First, try pushing the sled alone to get a sense of the weight and then increase the weight from there. I suggest starting with a total of 100 to 125 pounds, but feel free to decrease or increase the weight as needed. One last thing: always keep your arms fully extended when pushing the sled. In the event that you fall, you’ll be able to catch yourself with your hands instead of hitting your face on the body of the sled.

The Workout:

After completing a thorough warmup, repeat this four-exercise sled circuit four times, resting two to three minutes between rounds. Don’t forget to cool down afterward.

High push: 25-50 meters
Rows: 25-50 meters
Low push: 25-50 meters
Backward walk: 25-50 meters

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