Prowler Conditioning Workout

I did a prowler conditioning workout this week, using only the kit shown below. This is all you need for a really tough and effective workout, burning well over 1000 calories in less than an hour. I’ve detailed the workout and the order below so you can do it yourselves.

• Prowler
• 24kg Kettlebell
• 20kg Weight Plate
• 15m Battle Rope

The Prowler Conditioning Workout

Sprints – 25m push sprints.

Hands on the handles, assume the position and then sprint as fast as you can, pushing the prowler in front of you!

1. Unweighted prowler push sprint x 2
2. 20kg prowler push sprint x 2
3. 44kg prowler push sprint x 1

Check out this video of me racing my 3 year old son during the workout (in my defence, the prowler is loaded with 20kg at this point!)

Double Arm Prowler Drag

Loop the battle rope around the prowler, leaving two equal lengths of rope. Use the rope as handles to pull it towards you with. When it reaches your feet, grab the ropes, run until the rope is at full extension again and repeat the drag towards you.

1. 20kg prowler – alternating arm pulls x 2
2. 44kg prowler – alternating arm pulls x 4
3. 44kg prowler – double arm pulls x 3

Standing Alternating Arm Prowler Drag

Tie one end of the battle rope to the prowler and extend the rope as far as it will go (in this case it was 15m). Stand in a bent position and pull the prowler towards you with an alternating hand pull. When it reaches you, extend the rope again and repeat!

1. 10 sets of pulls, loaded with 44kg.

Seated Alternating Arm Prowler Drag

Tie one end of the battle rope to the prowler and extend the rope as far as it will go. Sit on the floor and pull the prowler towards you with an alternating hand pull. When it reaches you, turn it around, extend the rope again and repeat!

1. 10 sets of pulls, loaded with 44kg.

I finished off my legs with a set of overhead lunges. I held a 20kg plate above my head and performed 25m of alternating lunges. I found this to be an excellent core and back test, not to mention hard on my already tired legs!

With a bit of time remaining, I did a quick workout finisher!

Workout Finisher Superset (repeat twice).

1. 20 x 24kg Double Arm Kettlebell swings
2. 20 x 20kg plate hammer curls.

According to the data on my heart rate monitor, this workout burned 1024 calories and took around 55 minutes, so over 1000 calories in less than an hour. No wonder conditioning/HIIT workouts are so effective for fat loss!

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