A full body workout for isolation or compound exercises.
Isolation is focusing on one specific muscle group to isolate joint / muscle such as overhead tricep extension. People do isolation exercises for muscle mass and/or rehabilitation purposes.
Compound: exercise utilizes multiple muscle groups and joints such as deadlifts and squats. Also, during compound exercises, you engage your core throughout the entire set.
For more advanced users, release all sand fillers from the inside straps, allowing the sand fillers to move freely.

Benefits: Resistance sprints include recruitment of more muscle fibers, increasing the load on the hip flexor muscles and increasing neural activation.
Using a sled will drive your heart rate through the roof, set your lungs on fire, rev your metabolism, and tax your entire body. The greatest advantage of sled training is its ability to improve strength, athleticism, and work capacity without the negative impact of lifting on strength and muscle gain.
Keep all sand fillers strapped to prevent swivel and raising.

Benefits: Lower-body pull exercises are often considered hip- and hamstring-dominant exercises, and they use the glutes and hamstrings as the primary movers.
Military personnel, fire fighters, and body builders often pull heavy objects during training and competitions. Our harness and connecting strap are fully padded, so they do not cause any stress around your upper body; you can focus on moving forward rather than adjusting your body to the harness.

Benefits: Having a partner pulling during conditioning and speed and agility exercises forces you to move forward or laterally at a slower rate. When your partner releases one handle while holding the other, your fast twitch muscle fibers are activated and ready for take off.

Benefits: The instability of the sand shifting back and forth forces you to control and stabilize the specific working muscle group.