• Thu. Apr 18th, 2024

Complete Fitness Sled Training Routing

Are you ready to unlock the strength, explosiveness, and muscle development that transcends traditional workouts? Fitness Sled training helps to pursue a sculpted physique and redefine your fitness aspirations. 

The fitness sled training routine is designed to unlock your physical potential and ignite your muscles. In contrast, it propels you toward newfound strength, speed, and resilience.

But what’s so special about the fitness sled training to include in your fitness routine? 

The Ultimate Sled Training Fitness Routine: Power Unleashed

Sled training is a versatile fitness approach that enhances power, strength, and muscle development. It engages muscles in powerful movements, catering to athletes and individuals seeking well-rounded fitness. 

The simplicity of sled exercises mirrors natural motions, making it an all-encompassing solution for harmonious physical development. 

Let’s unlock the secrets of the ultimate sled training fitness routine: 


The warm-up phase of this sled training routine is a crucial bridge between rest and intensity, designed to prime your body for the challenges ahead. It’s a dynamic ritual that ignites your muscles and fosters the optimal blood flow required for peak performance.

During the warm-up, engage in dynamic movements that span a range of motion, encouraging your muscles to awaken from their slumber. These motions act as a trigger, signaling your body that it’s time to transition from stillness to activity.

The harmonious blend of movement and stretch of your body for the rigorous workout tasks helps prevent injury and maximize your potential.

Main Workout: Power and Lower Body Circuit

Equipment Needed: Sled, open space

Power Push

  • Load the sled with an appropriate amount of weight.
  • Get behind the sled, hands on the handles, or push points.
  • Explosively move the sled forward for 10-20 yards with maximal speed and effort.
  • Rest for 20-30 seconds after completing the push.

Sled Sprint

  • Load the sled with an appropriate amount of weight.
  • Get in a sprinting position behind the sled.
  • Sprint with the sled for 20-30 yards as fast as possible.
  • Rest for 30 seconds after finishing the sprint.

Sled Lunges

  • Load the sled with an appropriate amount of weight.
  • Hold the handles or pushing points of the sled.
  • Perform walking lunges, moving the sled forward as you lunge.
  • Complete walking lunges for a distance of 15-20 yards.
  • Rest for 30 seconds after completing the lunges.

Workout Structure:

  • You should consecutively complete all three exercises (Power Push, Sled Sprint, Sled Lunges).
  • Later complete 3-4 rounds of the circuit depending on your fitness level. 
  • Focus on explosive power and proper form during each exercise.
  • Adjust the weight on the sled according to your strength and fitness level.

Upper Body and Core Workout: Sled Circuit

Equipment Needed: Sled, open space

Sled Rows

  • Attach a handle or rope to the sled.
  • Stand facing the sled, holding the handle with an overhand grip.
  • Walk backward, creating tension on the sled’s rope.
  • Keeping your body stable and upright, pull the sled toward you by retracting your shoulder blades and bending your elbows.
  • Perform 8-10 rows, focusing on engaging your back muscles.
  • Release the tension and carefully walk back to the starting position.

Sled Push-ups

  • Place your hands on the sled’s platform, slightly wider than shoulder-width apart.
  • Extend your legs behind you and create a plank position with your body.
  • Lower your chest toward the sled by bending your elbows and performing a push-up.
  • Perform push up and engage chest, core, and body. 

Sled Plank Drags

  • Attach a rope or strap to the sled.
  • Get into a plank position on your forearms, with the sled nearby.
  • Reach out with one hand and grip the rope attached to the sled.
  • Begin dragging the sled with one hand while maintaining a stable plank position.
  • Drag the sled for 10-15 yards, then switch to the other hand and repeat.
  • Focus on keeping your core engaged and hips steady throughout the movement.

Workout Structure

  • Complete all three exercises consecutively to form a circuit.
  • Take a break for 2-4 seconds before jumping on the next round. 
  • Train to complete 3-5 circuit rounds depending on your fitness level. 
  • Focus on maintaining proper form and engaging the targeted muscle groups during each exercise.

Total Body Power Workout Circuit

Equipment Needed: Sled, open space

Sled High Pulls

  • Attach a handle or rope to the sled.
  • Stand facing the sled with a wide stance, holding the handle with both hands in an overhand grip.
  • Lower your hips into a partial squat position, keeping your back straight and chest up.
  • Explosively drive through your legs and hips, pulling the sled toward your chest while keeping your elbows high.
  • Your movement should resemble a high row.
  • Perform 8-10 high pulls, focusing on engaging your back, shoulders, and hips.

Sled Cross-Body Drags

  • Attach a rope or strap to the sled.
  • With one hand gripping the rope, assume a side-on stance in the sled’s direction.
  • Keep your hips and shoulders square as you drive your hand across your body, dragging the sled towards you.
  • Walk as you drag the sled across your body.
  • Perform 8-10 drags on one side, then switch sides and repeat.

Sled Thrusters

  • Load the sled with an appropriate amount of weight.
  • Stand before the sled with your hands on the handles or pushing points.
  • Push the sled forward with force, and transition into a squat position as the sled moves.
  • Lower into a squat as the sled moves away from you, then stand back up as you pull the sled back towards you.
  • Perform 8-10 sled thrusters with push and squat movements.

Cool Down

Static Stretches

  • Perform static stretches for each major muscle group involved in the workout. Hold each time for 15-30 seconds. 

Tips and Considerations

  • Prioritize correct form to prevent injuries and maximize benefits.
  • Start with moderate weight and increase as strength improves.
  • Pay attention to discomfort and adjust exercises if needed.
  • Include sled training 2-3 times per week, alternating with other workouts.
  • Allow ample time for recovery between sled sessions.
  • Always warm up before starting intense exercises.
  • Stay hydrated and maintain proper nutrition for muscle recovery.
  • Keep records to monitor improvements over time.


Fitness sled training provides power, strength, and muscle development, harmonizing with each movement. It gives you sculpted a symphony of physical prowess. You can get a fitness sled for your gym from Bodykore. They have the most advanced smart fitness sled with magnetic resistance and also provides real time data analytics. 

Take your time and include a fitness sled in your workout routine. 


  1. Can anyone do sled training, regardless of fitness level? 

Yes, sled training can be adapted for different fitness levels. Beginners can start with lighter weights and fewer repetitions, gradually increasing as they progress.

  1. Do I need specialized equipment for sled training? 

Sled training typically requires a sled and weights, but variations can be done with homemade alternatives or specialized equipment at the gym. 

  1. How often should I include sled training in my routine? 

You should incorporate sled training 2-3 times weekly for optimal results. Also, adequate recovery time between sessions is essential to prevent overtraining and promote muscle growth.

  1. Can sled training replace my regular strength training routine? 

Sled training can be valuable to your routine, enhancing power and overall strength. However, it’s advisable to maintain a well-rounded fitness regimen that includes various exercises targeting different muscle groups and movement patterns.

  1. Should I be aware of any safety considerations or precautions? 

Prioritize proper form to prevent injuries. Start with manageable weights, focusing on mastering the technique before increasing resistance.

By Ashan Ghumro

Guest post service provider. ashanghumro3@gmail.com

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