{"id":515553,"date":"2026-03-05T08:01:07","date_gmt":"2026-03-05T08:01:07","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/515553\/"},"modified":"2026-03-05T08:01:07","modified_gmt":"2026-03-05T08:01:07","slug":"al-roker-shares-morning-workout-routine-with-sled-pushes","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/515553\/","title":{"rendered":"Al Roker Shares Morning Workout Routine With Sled Pushes"},"content":{"rendered":"

Al Roker is no stranger to early morning workouts. He often shares the strength-training routines he completes in the early hours<\/a> before he heads to work as co-anchor and weatherman at TODAY.<\/p>\n

But this morning, the Chief Motivation Officer of Start TODAY took things up a notch by tackling a seriously impressive exercise: weighted sled pushes.<\/p>\n

\u201cWhew! Tough #sledding<\/a> this morning with my trainer, @rjose07<\/a> but got the workout box checked off! @starttoday_<\/a> and remember: #somethingisbetterthannothing<\/a>\u201d Al captioned the video. <\/p>\n

\u201cThe sled is a weighted training tool that you either push or pull across turf. Plates are loaded onto it to create resistance and athletes drive it forward using their legs, shoulders and core,\u201d explains James McMillian<\/a>, Start TODAY trainer<\/a> and President of Tone House, who often incorporates sled work into workouts for clients. \u201cIt\u2019s a very effective piece of equipment. The great thing is there is no momentum or cheating involved \u2014 the harder you push, the more work your body has to do.\u201d<\/p>\n

By utilizing the tool, Al is packing a more efficient workout into less time, as it serves as both a cardio and strength exercise.<\/p>\n

\u201cSled training builds lower-body strength, power and conditioning all at once. It directly targets the glutes, quads, hamstrings, calves and core, but the entire body is involved because you\u2019re stabilizing and driving forward,\u201d says McMillian. \u201cIt\u2019s also a great tool for cardio as it can spike your heart rate fast.”<\/p>\n

And by mixing it up with both a push and pull method<\/a>, Al is targeting both the front and back of the body. \u201cWhen you push the sled, you\u2019re leaning forward and driving through the ground, which intentionally targets the quads, glutes and core,\u201d says McMillian. \u201cWhen you pull the sled, especially with a TRX or straps, it shifts slightly and can light up the hamstrings, glutes and upper back, depending on the setup. Backward sled drags are great for strengthening the knees<\/a> and building quad endurance without the joint stress of traditional lifts.\u201d<\/p>\n

Al prefers low-impact exercise and has been vocal about his goal to strengthen his knees. He even has an Indoor Walk and Knee-Strengthening Workout in the Start TODAY app<\/a>. <\/p>\n

While the sled may look intimidating, McMillian assures that it\u2019s a tool that can be beneficial for everyone, regardless of age or fitness level. \u201cOne of the reasons sleds are so valuable is that they are fully scalable. You can add heavy weight for elite athletes or keep it light and focus on controlled movement for beginners,\u201d he says. \u201cIt\u2019s also low impact on the joints<\/a> because there\u2019s no eccentric loading like in squats or jumps. That makes it great for older life athletes, rehab work or anyone who wants strength and condition without beating up their body too much. You get what you give with the sled!\u201d<\/p>\n

After some intense sled action, Al\u2019s workout was just getting started. In the video, he moves on to a kettlebell farmer\u2019s carry<\/a>, a move that requires both core and grip strength<\/a>, and one that provides a similar full-body workout to the sled, says McMillian.<\/p>\n

He finishing the morning workout with a circuit focused on improving balance<\/a> and core strength, including assisted steps ups, low-impact skaters with a foot hover, calf raises, wall leans with a toe raise, and a bent-leg boat pose.<\/p>\n

Al\u2019s motto may be \u201csomething is better than nothing,\u201d but today he left everything on the mat!<\/p>\n