Sled pushes are becoming one my favorite hiit workouts because they always leave me ready to pass out. They are often used by football players for defensive training. In the gym, they are the cause of many red faces and people dripping in sweat. Love it!
To use… load some weight onto the sled. Lean into the sled, arms straight, hands on the 2 vertical bars. Hands can be up high or down low on the bars. Then push it forward as fast as possible.
The main muscles worked are… the Quadriceps but it really is a great total lower body workout. Since your arms are straight and not moving, your run/sprint is completed entirely by the legs.
Try this… 4 x 50 feet of low handles; 4 x 50 feet of high handles (1 min rest in between each). Twice a week.
Once that gets easier, you can progress it by… adding weight, increasing speed, or adding in hip extension glute kicks.