Duffle Bag Workout
Here are some exercises you can do with a duffle bag that
encourages fitness , weight training and a good workout you can do
anywhere. Use sand in a sealed bag or use some old ankle weights or
various soft weights to add into the bag. Do each exercise for 15 reps with one minute
of each in-between with three rounds of each.
Remember that you can add and subtract weight at your level. Last remember to always check that the bag is
closed completely before lifting the bag above your head.
Squats
Muscles Targeted: glutes, lower abs quads, and biceps
Stand with feet shoulder-width apart, extend arms, and cradle
duffle bag at the corner of the elbows and keeping the bag at shoulder height,
squat until hips are level with heels, squeeze
glutes, thrust hips and returns to standing.
Farmers Walk
Muscles Targeted: legs, shoulders and back
Begin with feet hip to shoulder width apart. Using one bag,
perform a slight squat to grade the handles, keeping with chest upright and
back in a strong neutral position. Once you are completely standing
upright, begin walking for a desired distance or amount of time . Sit weight
down and rest or exchange arms and repeat the exercise.
Muscle Targeted: Shoulder, lats, core, abs and chest
Assume push-up position with sandbag on floor directly
underneath chest. Bend elbows until chest touches sandbag, push up.
Walk hands and feet forward three small steps, keeping butt down and body
in straight line, then reach back and pull
duffle bag with left hand until its directionally under chest.
Weighted elevated pushup
Muscle Targeted: Pectorals, deltoids, lats abs and core
Place duffle bag between shoulder blades and assume a push-up
position with feet elevated on a stair step or low table. Bend
elbows to lower nose almost to the ground, keeping ankles, hips and shoulder in
a straight line. Push back up.
Slamin Burpee
Muscles Targeted: Shoulders, arms, chest, abs, butt thighs.
Stand holding bat at chest, elbows at side, Extend arms to press
bag overhead, then slam it on the floor in front of you. Squat placing
hands on bag, jump feet to plank as shown hope feet back in an pick up bag Return.
Muscles Targeted: Arms, obliques, butt, highs and thigh
Stand in a lunge with left foot forward twist upper body to
right arms down down holding bag in front of you
Push off left foot and switch legs in air, landing in a lunge
with right foot forward as your rotate upper body bring bag to left side.
Continue alternating sides.
Plank Crawl
Muscles Targeted: Shoulders, arms chest and abs
Stand in a plank with bag on floor under chest. Grade an
end with right hand and throw bag in front of you as far as you can.
Keeping back flat, walk hands and feet forward until bag is under chest
again. Repeat with other hand.
Dead lift
Muscle Targeted Back hips and hamstrings
Begin with feet hip to shoulder width part. Perform a
slight squat or with straight legs, grab the handles keeping with chest
upright and back in a strong neutral position. Engage the hip extensors
and lift the bag off the floor until full hip extension is complete. Pause
and then lower the bag back to the floor and repeat exercise. Repeat for
the desired number of repetitions. Once you are complete, lower the bag
back to the floor being careful not to drop.
Dead Row
Muscle Targeted: Back
Being with feet hip to shoulder width apart. Perform a
slight squat and edges or the handles,
or edges of the duffle bag, keeping the chest upright and back at appropriately
45 degree angle. Elongate the back
and hip muscles to maintain stability while at the same pulling the bag
toward your rib cage. Your elbows should be moving directly toward
the back wall. Lower the bag back to until your arms and almost extended
and repeat movement.
Wood Chop
Muscle Targeted: Deltoids, quads, glutes, and core
Stand with feet shoulder-width apart, Hold a duffle bag by
the edge, elbows slightly bend, and squat while lowering duffle bag to outside
of left foot. Stand and raise duffle bag overhead slightly to the right.
Squat and take duffle bag to the outside of right foot. Alternate
sides.
Ab Throw Down
Muscles Targeted: abs, arms and thigh
Life face up with feel hip-width apart and flat, knees bend,
holding bag with arms stretched overhead on floor. Stit up up bringing
the bag overhead duffle bag between legs, then grab it and press it back
overhead, Slowly lower yourself to start.
Shoulder Lift
Muscles Targeted: Shoulders arms abs oblique back , butt thighs.
Squat with feet hip-width apart, holding duffle bag on right
shoulder with both hands, Stand and straighten arms to press bag overhead as shown
return to squat, lowering bag to the left shoulder. Continue alternating
sides.
References:
Fit-Pro Hydropower Bag November-December
2012
Self Magazine, Head to Toe Hotness, January
2013
Runners World, Keep it Simple or Crank It Up, January 2013
