Innovative Fitness Solutions, LLC ©2014

Innovative Fitness Solutions, LLC ©2014
Disclaimer
The information provided in this book is designed to provide helpful information on the
subjects discussed. This book is not meant to be used, nor should it be used, to diagnose or
treat any medical condition. For diagnosis or treatment of any medical problem, consult
your own physician. The publisher and author are not responsible for any specific health or
allergy needs that may require medical supervision and are not liable for any damages or
negative consequences from any treatment, action, application or preparation, to any
person reading or following the information in this book. Please consult your physician
prior to attempting any of the fitness programs outlined in this book.

When I think about being fit, rarely do I ever think about things I do inside the gym. I like to
believe ideas like functional fitness are much deeper than a squat, deadlift, or really any gym
exercise. For many years, fitness was a means to an end. Being fit meant we could play sports,
feel connected to our bodies, be injury resilient,
I really believe that is what attracts so many people to activities like yoga, gymnastics, and
bodyweight training. When you look at these types of fitness programs, rarely do you think of
being bulky, stiff, overly muscled, non-athletic, basically, we tend to think of many of the good
things we want out of fitness. The question has to be asked, “why don’t we think that way of
external load training?”
That is a big reason that I think people don’t know where to put DVRT Ultimate Sandbag
Training. It just isn’t the tool, but the way we use the Ultimate Sandbag that makes people
scratch their head and say, “what is THAT?!”
You see DVRT Ultimate Sandbag Training

isn’t how most people see external load
training, because using “weights” is often
the LEAST athletic way to get fit. Yea,
even those of you that do Olympic lifts,
deadlifts, kettlebells, look at how we move
in every day life and how we “lift”!
We are for some reason amazed that

people can pick up a weight up off the
ground to their shoulders or overhead
quickly, yet, we do more complex
movements in every day life. Think about
just the layers of movement it takes to
wrestle with your kids, hit a weekend of
sports with friends, or just about anything
else we do without much thought or
appreciation in the amount of movements
really necessary to do these activities well!
That is because movement is really freedom. Over all things in fitness, the ability to move well
and with confidence can impact our lives. I know myself having had faced circumstances with
spinal issues that threatened to take away my fundamental rights of movement freedom.
I truly believe the reason we see people with obvious physical limitations accomplish some
pretty amazing feats is because they refuse to give up what movement allows us to not just do,

but to feel. After all, the original goal of exercise was to make sure we maintained our basic
movement skills.
Think about Jack Lalanne, his early videos were a lot of general movements with a chair! His
goal wasn’t to get people to lift big weights, he wanted them to feel good, move well, and feel
confident they could tackle anything their day put in front of them.
When I designed DVRT Ultimate Sandbag Training that became the goal as well. How do we
take advantage of the amazing amount we now know about the body into a comprehensive
movement based fitness program. Where it wasn’t just about what you lifted, but how you
moved while lifting it. Our definition of strength would begin to become redefined by not just
what we lift, but what we resist!
It became very obvious that the way many people looked at bodyweight training had a lot of
commonalities to DVRT Ultimate Sandbag Training. Yet, there were some distinct advantages of
DVRT Ultimate Sandbag Training to even bodyweight training. Like what?
-Ability to train more angles and positions of movement.

-Build balanced muscular strength.
-More options in creating progressions.
-Learning how to build upon stepping and natural movement patterns.
Now a lot of this may seem very similar to

bodyweight training, GOOD! However, without
making this a long dissertation on movement you
will have to see the differences through the
workouts. Yet, I think that DVRT Ultimate
Sandbag Training has far more in common with
bodyweight training than traditional lifting.
That is what DVRT Flow is all about. Building

that athleticism, body awareness, functional
strength, and yes, a leaner body! So if building
grace, coordination, balance, strength, power, and
endurance sound like things you are interested in improving then this program is for you!

Questions About DVRT Flow
Q: What are those yellow things in the videos and

do I need them?
A: One of the biggest challenges in bodyweight

training is making it progressive for people. That is
why when we decided to put together DVRT Flow
that we needed to make sure it could be utilized by
any fitness level. So, we were fortunate to connect
with Marc Lebert (the creator of the Equalizer) and
realized that our systems made a lot of sense
together and the Equalizer would help solve the
issue of making some of these exercises more
progressive in nature.
Do you NEED them? No, there are other options

to allow you to perform these movements. I will
tell you though they do help a lot and more a rather
minimal investment, really can expand your gym. They also come in pink and green!
If you would like to find out more about the Equalizer you
can CLICK HERE. Lebert Fitness was so excited they even
provided us a coupon code so you can add to your DVRT gym and perform some great training.
So, just use coupon code “ULTIMATE EQ $20” save $20 when you go HERE.
Our goal has always been to give you maximal versatility with minimal equipment. We honestly
believe adding something as simple as the Equalizer allows you to accomplish this goal. Just as
we have done programs with kettlebells, your gym doesn’t have to be large, expensive, or
elaborate to give you the best results!
Q: There are 20 workouts, how do I use them?
A: Like all our DVRT Ultimate Sandbag workout programs, these workouts were not done
randomly. They are actually meant to built upon one another. If you train three days a week, that
would give you 6 1/2 weeks of training in one cycle. If you train four days a week, 5 weeks of
one training cycle. You should aim to do this program 3-5 cycles, so that means you would have
well over half a years worth of workouts to work from. Not bad at all.
You will want to do either 3 or 4 days a week, I would not do more. Less is an option if you are
completely new to this type of training and are wanting to ensure properly recovery and
adaptation to the program. Use the workouts in the order they are provided, they are listed in a
specific order to maximize progress so try as little as you can to jump around workouts.

Q: What size of Ultimate Sandbag should I use?
A: It would be ideal for this program to have two Ultimate Sandbags. One heavier, one lighter,
so that you can work on both types of exercises. Some DVRT drills are more movement based
and need a bit lighter and more stable Ultimate Sandbag while others work well with more load
and instability.
If you are a beginning woman, a Core and Power Ultimate Sandbag would be ideal (CLICK
HERE to see special package). Beginning men work best with Power and Strength Ultimate
Sandbag (CLICK HERE to see special package).
What weight is that for each Ultimate Sandbag? For a Core USB 15 pounds is recommended,
Power USB 30 pounds would work well, and for a Strength USB 50 pounds would be perfect. Of
course this can be modified as you go through the program, but because of the intervals being
used, you will be surprised how these weights are going to be plenty challenging.
Q: What if I can’t do the work to rest intervals?
A: Why are we focusing so much on timed sets? That leaves you more room to make progress
over time. So you can measure your repetitions per interval and when you improve by 20% in
your repetitions you can increase in weight. You will find this to be quite challenging because of
the intervals we have provided for you.
If you find that the work intervals are too long and/or rest intervals are too short, by all means
modify them. Record though what you are using, so instead of trying to perform more repetitions
or more more weight, try to extend the length of your work interval, or reduce your rest interval.
Just by five seconds, yes, five seconds. I know that doesn’t seem like a lot, but you will be
surprised how that accumulates over time.
Q: Are these all circuit style?
A: Yes, these workouts are to be performed circuit style. This is done for a reason and gives
more equality to the overall movements. Because these DVRT drills hit so many muscles at one
time, you won’t see a million different exercises, but highly effective exercises.
So, perform one exercise, rest the prescribed amount, then the next exercise. Work through the
entire series and repeat. If you are unable to stay within 10 seconds of your work interval, then
your session that day is over.

The DVRT Flow Workouts
Total Plank Workout

Watch the Workout HERE
Exercise Sets Repetitions Rest Interval
High Pulls 4-6 Rounds 30 Seconds 30 Seconds
Body Rows 4-6 Rounds 30 Seconds 30 Seconds
Press Out Squats 4-6 Rounds 30 Seconds 30 Seconds
Unstable Mountain 4-6 Rounds 30 Seconds 30 Seconds

Climbers
Big Step Workout

Hip Press 4-6 Rounds 30 Seconds 25 Seconds
Rotational Lunge 4-6 Rounds 30 Seconds 25 Seconds
Bent-Over Rows 4-6 Rounds 30 Seconds 25 Seconds
Lateral Hurdle Runs to 4-6 Rounds 30 Seconds 25 Seconds

Burpees
Manic Workout
Shoulder to Arc Press 4-6 Rounds 30 Seconds 20 Seconds

(alternate sides)
Dip Pass Throughs 4-6 Rounds 30 Seconds 20 Seconds
1 1/4 Front Loaded Squats 4-6 Rounds 30 Seconds 20 Seconds
Single Sided Rows 4-6 Rounds 30 Seconds Per Side 20 Seconds

Push Workout
Lunge to Arc Press 4-6 Rounds 30 Seconds 15 Seconds

(alternating sides)
Toe Touches 4-6 Rounds 30 Seconds 15 Seconds
Shoveling 4-6 Rounds 30 Seconds 15 Seconds
Lateral Hops 4-6 Rounds 30 Seconds 15 Seconds
Holding Tight Workout

Power Clean to Front 4-6 Rounds 35 Seconds 30 Seconds

Loaded Squat
Feet Elevated Mountain 4-6 Rounds 35 Seconds 30 Seconds
Climber
Rear Step Rows 4-6 Rounds 35 Seconds 30 Seconds
Body Monkey Climbs 4-6 Rounds 35 Seconds 30 Seconds
Storm Brewing Workout

Bear Crawls 4-6 Rounds 35 Seconds 25 Seconds
Around the World Right 4-6 Rounds 35 Seconds Per Side 25 Seconds
Bear Hug Squats 4-6 Rounds 35 Seconds 25 Seconds
Leg Lowering with 4-6 Rounds 35 Seconds 25 Seconds

Contact

Big Pump Workout
Squat to Lateral Lunge 3-5 Rounds 35 Seconds 20 Seconds

Right
Bicycle Dips 3-5 Rounds 35 Seconds 20 Seconds
Squat to Lateral Lunge 3-5 Rounds 35 Seconds 20 Seconds

Left
Staggered Rows Right 3-5 Rounds 35 Seconds 20 Seconds
High Pulls 3-5 Rounds 35 Seconds 20 Seconds
Staggered Rows Left 3-5 Rounds 35 Seconds 20 Seconds
Beyond Foundations Workout

Clean and Press 3-5 Rounds 35 Seconds 15 Seconds
Shoulder Lunge to 3-5 Rounds 35 Seconds 15 Seconds

Balance Right
Single Leg Supported 3-5 Rounds 35 Seconds 15 Seconds
Rows Right
Shoulder Lunge to 3-5 Rounds 35 Seconds 15 Seconds
Balance Left
Single Leg Supported 3-5 Rounds 35 Seconds 15 Seconds
Rows Left
Triceps Extension 3-5 Rounds 35 Seconds 15 Seconds
Grace Workout
Crossover Deadlift to 4-6 Rounds 40 Seconds Per Side 30 Seconds

Rotational Lunge
Push-up with Mountain 4-6 Rounds 40 Seconds 30 Seconds
Climber
Front Loaded Good 4-6 Rounds 40 Seconds 30 Seconds
Morning
Elevated Side Plank 4-6 Rounds 40 Seconds Per Side 30 Seconds

Push It Workout
Squat to Press 4-6 Rounds 40 Seconds 30 Seconds
Single Leg Bridge to Row 4-6 Rounds 40 Seconds 30 Seconds
Lateral Lunge to Around 4-6 Rounds 40 Seconds 30 Seconds

the World
Lateral Walking Plank 4-6 Rounds 40 Seconds 30 Seconds
Stop & Go Workout

Rotational Lunge to 4-6 Rounds 40 Seconds 25 Seconds

Burpee
Pass Throughs 4-6 Rounds 40 Seconds 25 Seconds
Deceleration Deadlift 4-6 Rounds 40 Seconds 25 Seconds

Rows
Elevated Bridge to 4-6 Rounds 40 Seconds 25 Seconds
Pullover
Hurricane Workout
Rotational Clean to Press 4-6 Rounds 40 Seconds 20 Seconds
Lateral Jump to Squat 4-6 Rounds 40 Seconds 20 Seconds
Lateral High Pull to Row 4-6 Rounds 40 Seconds 20 Seconds
Forward Hand Walks 4-6 Rounds 40 Seconds 20 Seconds

Fortitude Workout
Around the World to Press 4-6 Rounds 40 Seconds 25 Seconds

Out Lunge
Power Snatch 4-6 Rounds 40 Seconds 25 Seconds
Body Row with Knee 4-6 Rounds 40 Seconds 25 Seconds

Tuck
Dip to Push-up Combo 4-6 Rounds 40 Seconds 25 Seconds
Steamroller Workout
Bear Hug Squat Hops 4-6 Rounds 40 Seconds 25 Seconds
Shoveling 4-6 Rounds 40 Seconds 25 Seconds
Spider Man Push-ups 4-6 Rounds 40 Seconds 25 Seconds
Rotational Lunge to Row 4-6 Rounds 40 Seconds 25 Seconds
Tenacity Workout
Front Loaded Elevated 4-6 Rounds 40 Seconds Per Side 20 Seconds

Split Squat
Off-Set Rows 4-6 Rounds 40 Seconds Per Side 20 Seconds
Staggered Cleans 4-6 Rounds 40 Seconds Per Side 20 Seconds
Knee Tucks 4-6 Rounds 40 Seconds 20 Seconds

Brawn Workout
Squat to Arc Press 4-6 Rounds 40 Seconds 20 Seconds
Deceleration Deadlifts 4-6 Rounds 40 Seconds 20 Seconds
Loaded Body Rows 4-6 Rounds 40 Seconds 20 Seconds
Rotational High Pulls 4-6 Rounds 40 Seconds 20 Seconds
Boost Workout
Deck Squat to Press Out 4-6 Rounds 45 Seconds 15 Seconds
Bodyweight Renegade 4-6 Rounds 45 Seconds 15 Seconds

Rows
Shucking 4-6 Rounds 45 Seconds 15 Seconds
Side Plank Extension 4-6 Rounds 45 Seconds Per Side 15 Seconds
Resilient Workout
Lateral Lunge Press Outs 4-6 Rounds 45 Seconds 30 Seconds
Single Leg Grip Rows 4-6 Rounds 45 Seconds Per Side 30 Seconds
Squat Jumps 4-6 Rounds 45 Seconds 30 Seconds
Rotating Plank 4-6 Rounds 45 Seconds 30 Seconds

Raw Power
Front Loaded Up Downs 4-6 Rounds 45 Seconds 30 Seconds
Inch Worm to Push-ups 4-6 Rounds 45 Seconds 30 Seconds
Rear Step Swings 4-6 Rounds 45 Seconds 30 Seconds
Bodyweight Threading 4-6 Rounds 45 Seconds 30 Seconds
Finish Line Workout

Around the World 4-6 Rounds 45 Seconds 20 Seconds

Rotational Lunges
Rotational Arc Presses 4-6 Rounds 45 Seconds 20 Seconds
Box Jumps 4-6 Rounds 45 Seconds 20 Seconds
Crossover Step Rows 4-6 Rounds 45 Seconds 20 Seconds
Save 15% to add your DVRT Ultimate Sandbag gym with coupon code “thanks”!

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