If you want to build a stable, strong, and explosive body, the same advice applies, although perhaps a little more literally. The HydroCore Bag harnesses the power of water for a variety of training effects that you can’t get from conventional gym tools.

What Is The HydroCore Bag?

The HydroCore Bag is a training implement invented by Maurizio Tangari, a trainer to MMA fighters, military personnel, and celebrities. It was inspired by a similar tool, the Bulgarian Bag®, which is an evolution of a traditional training method used by old-time Eastern European wrestlers—carrying small farm animals across the back of the shoulders to develop functional strength, stability, and endurance.

Thankfully, in the wake of advancing technology—and animal cruelty laws—there’s no need to tote squirming livestock anymore. The HydroCore bag is here. A plastic bladder in the shape of a yoke—the harness that attaches to oxen and other animals—the HydroCore bag is loaded with water (while the Bulgarian Bag used sand®). When you lift it to perform any number of exercises (some of which are shown below), the water sloshes around in the bag. This creates an effect known as water dynamics. Controlling the movement of the water in the bag, rather than it controlling you, trains various athletic qualities.

What Are The Benefits of HydroCore Bag Training?

The HydroCore Bag is a formidable addition to anyone’s training arsenal, especially if you’re an athlete or martial artist. Here’s a rundown of what the bag can do.

Builds Rock-Solid Stability

As the water moves around inside the bag, it’s going to threaten any position you put your body in. To maintain control of the bag, your body alignment, and your exercise form, you’ll have to be hyper-aware of all three, and brace all your movements hard. As a result, you’ll develop tremendous stability and balance. “The bag forces core engagement without having to think about it,” says Tangari. “If I’m training you, I don’t have to constantly remind you to keep your core tight.” If it isn’t, you’ll feel yourself losing control during the set, which leads us to point number two.

Improves Exercise Technique

Performing exercises properly is the only way to progress on them indefinitely and stay injury-free. The HydroCore Bag all but ensures you use good technique on any movement you perform, because if you don’t, you’ll recognize it pretty fast. Performing dynamic moves like the pendulum are virtually impossible to do if your form is off, so you’ll be able to identify your mistakes and correct them immediately. In the pendulum, for instance, in which you swing the bag laterally, you’ll learn to move with the momentum of the water. If your timing isn’t right, the bag will be much harder to control. When you’ve got it down, the movement will flow, and you’ll know your form is good.

Better technique on bag exercises will also translate to better technique in other lifts you do, as your body awareness and stability improve.

“For any bag training you do,” says Tangari, “start by trying to prevent the water from sloshing.” Keeping the bag “quiet” will force you to move more deliberately and intentionally, maximizing stability. As you get more accustomed to how bag training feels, you can purposely shake the bag as you perform your lifts to create more perturbation that activates even more stabilizer muscles.

Boosts Strength and Explosiveness

The HydroCore Bag can be used for a wide range of movements, but it lends itself best to dynamic, explosive exercises like clean, snatch, and swing variations. The advantage to performing these kinds of moves with the bag versus a barbell is the offset load provided by the water and the bag’s shape. Rather than accelerate and absorb the force of a perfectly balanced implement (like a barbell), you have to accommodate the constant shifting of the water in the bag. This makes training a little more real-world and applicable to sports like football, MMA, and wrestling, where you have to overcome the opposing forces of a live, resisting adversary.

The bag is also durable enough that you can throw it—perfect for wrestlers or other grapplers who need to suplex an opponent from time to time. Training to produce force quickly without having to decelerate it at the end of the range of motion (as you do with a barbell clean, snatch, jerk, etc.) allows you to maximize power development. In other words, when you throw the bag, you don’t have to slow it down like you do when training barbell lifts. Toss it as hard as you can and let it go. You wouldn’t slow down when expressing power on the field or the mat, so why limit your potential by training that way?

“The HydroCore bag will move faster around your body than any other implement,” says Tangari, including sandbags, kettlebells, or a steel mace. So the challenge it presents your muscles in starting and overcoming inertia is unique.

In addition to power, most athletes need greater grip strength and holding onto the bag while it’s moving and shaking provides a serious test. The Bulgarian Bag® was a pioneering tool for grip development, but we think the HydroCore is even better. Ball stoppers on the ends of the handles prevent slippage and increase safety, making the HydroCore easier to handle for people who are new to dynamic bag training. For variability in grip, there are also handles around the center of the bag on the front. You can hold the bag in several different positions and orientations to customize the intensity of your workout.

Light-Weight and Easy To Transport

The HydroCore bag makes for a highly portable, all-in-one gym, so it’s perfect for people who travel frequently and can’t find time or places to train on the road. When empty, it’s virtually weightless, and easily folds into a suitcase. To fill it, you need only a bathtub faucet, garden hose, swimming pool, or ocean/lake/stream. “Ten pounds of water is enough for most people to start,” says Tangari, which only fills the bag about one-quarter full. “More than that sacrifices the instability factor,” and makes it more like lifting a heavy sandbag. (However, if you choose to, and your strength allows it, the bag can be filled to provide 30 pounds of resistance.)

Because the bag provides such a good workout with minimal loading, a man and woman can use the same weight and both can get in a great session; beginners can work out alongside advanced trainees. Tangari often takes his clients to the beach, fills up the bag in the ocean, and trains a group right there on the sand.

It’s Fun!

Training with the HydroCore doesn’t feel like lifting weights or doing cardio. It feels like you’re playing with a toy. You can work your muscles and your heart without thinking about it too hard. Focus on controlling and/or moving with the water, and workouts will seem like a game.

Sample HydroCore Bag Workouts

The following workouts will give you a taste of what HydroCore Bag training is like. Start with one of the beginner routines if you’ve never worked out with the HydroCore Bag, a Bulgarian Bag®, or a sandbag before. If you’re more experienced with bag training, skip ahead to the advanced bag workout. Fill the bag ¼ full for the beginner routine, and ½ full for the advanced.

Beginner Bag Workout, Option A

Perform each exercise in sequence. For each move, perform reps for 20 seconds and then rest 10 seconds. That’s one round. Repeat for 3–5 rounds.

1. Lunge With Twist

Step 1. Hold the front of the bag in front of your chest with your hands up through the rubber handles. Try to keep the bag parallel to the floor throughout the exercise.

Step 2. Take a big step forward and lower your body into a lunge—your rear knee should end up just above the floor and the thigh of the lunging leg should be parallel to the floor.

Step 3. As soon as your foot touches down, smoothly twist your body in the direction of your front leg. Stabilize the bag, and keep your torso upright. Step back to the starting position. Repeat on the opposite leg.

2. Pushup On Bag

Step 1. Place the bag on the floor with the horn ends pointing toward you. Get into pushup position with your hands on the bag and brace your body.

Step 2. Keeping your head, spine, and pelvis in a straight line, lower your body until your chest touches the bag, and then press back up.

3. Bent-over Row

Step 1. Hold the bag by the sides with arms extended, and bend your hips back while keeping your head, spine, and pelvis in a straight line. Your torso should end up nearly parallel to the floor.

Step 2. Row the bag to your belly explosively, drawing your shoulder blades down and together as you pull. The row will cause the water to slosh around inside the bag—stabilize it, and keep your balance.

Beginner Bag Workout, Option B

Perform each exercise in sequence. For each move, perform reps for 20 seconds and then rest 10 seconds. That’s one round. Repeat for 3–5 rounds.

1. Bag Squat To Press

Step 1. Hold the bag in front of your chest and stand with feet between hip and shoulder-width apart.

Step 2. Sit back and squat down as deeply as you can while keeping your head, spine, and pelvis in a straight line. Squeeze your glutes as you come back up to standing.

Step 3. Press the bag overhead to lockout while keeping your ribs down and core engaged.

2. Suitcase Row

Step 1. Stand on a box or bench to create some distance between you and the floor. Hold the bag by one of the rubber handles and bend your hips back as described in the bent-over row above.

Step 2. Row the bag to your side explosively, controlling the sloshing of the water. Don’t let your torso twist or bend to either side. Perform reps for 10 seconds and then switch sides and repeat.

Advanced Bag Workout

Perform each exercise in sequence. For each move, perform reps for 45 seconds and then rest 10 seconds. That’s one round. Repeat for 3–5 rounds. If you get fatigued, slow your pace, but don’t end the set before time is up.

1. Halo

Step 1. Hold the bag by its sides and make circles over and around your head. Alternate directions. Keep your ribs drawn down and your core engaged, and avoid bending or twisting your torso.

2. Pendulum Swing

Step 1. Stand with feet shoulder-width apart and hold the bag by the rope handles. Pivot on your right foot as you swing the bag laterally to your left. Duck your torso under slightly as you twist so that the bag wraps around your upper back.

Step 2. Reverse the direction and swing the bag to the other side.

3. One-Arm Overhead Press

Step 1. Hold the bag in one hand at shoulder level with the horns pointing downward.

Step 2. Keeping your ribs down and core braced, press the bag overhead. Perform reps for 20 seconds on one side, and then switch sides and repeat.

For a six-week HydroCore training program, see Onnit 6 HydroCore.

The post HydroCore Bag Training For An Unshakeable Body appeared first on Onnit Academy.

While the purpose of any training method is defined by the user and their goals, sandbag training is especially good for functional strength and conditioning.

Unlike other methods that require particular form and technique, sandbags are incredibly simple tools that can be used by almost anyone as long as you know how to pick up a weight properly (i.e. straight back, core tight, knees tracking over your toes, etc.).

The key to the effectiveness of sandbag training has to do with the shifting of the sand itself. During typical sets with other implements like kettlebells, you can get in a “groove” while lifting the weight, making the set easier as you start to flow.

Conversely, the shifting nature of the weight within a sandbag makes that flow impossible; every lift is like the first rep of a set. This makes the workout more challenging by engaging your stabilizer muscles over and over again.

If you’re looking for strength training, you just need to get a heavier sandbag and concentrate on lower rep sets. If you want to add in conditioning, get a lighter sandbag and add reps and intensity. Pretty simple!

What Sandbag Weight Should I Start With?

The weight of the sandbag depends on several factors including your ability level, training experience, and purpose.

Luckily, sandbags are extremely adjustable; sandbags made specifically for fitness applications usually come with filler bags that you can vary in weight depending on your routine.

Even if you have a homemade sandbag, you can still lighten the load by pouring out some sand (which might get messy, but who cares).

Sandbag Training for Conditioning

Let’s say you’re familiar with kettlebell training, you use a 16kg (35lb) kettlebell for most lifts, and you’re looking to enhance your conditioning level and fat loss.

In this situation, I would recommend a medium-sized sandbag ( medium being a bag with a stretched length of 20-30 inches) with a capacity of 10-50 pounds.

Unlike your 16kg kettlebell, the sandbag will be primarily lifted with two hands, allowing you to use at least as much weight as you usually would with your kettlebell.

Some of the standard lifts, such as the Clean from the Ground, may be more difficult because of the floppiness of the bag depending on how much you fill it, but not to worry!

Sandbags can hold more than just sand! If you want to make them tighter (making high repetition lifts like Shouldering easier), simply fill the void with other items like old blankets or clothing.

You’ll still get the weight-shift you want from sandbag training without the tendency for the bag to flop onto your back or arms.

Another thing to consider with sandbags for conditioning is whether or not the sandbag has handles.

Since you want to lift with intensity for higher repetitions, I would recommend that the sandbag has at least one set of handles, either at the ends or across the middle.

The handles make gripping and throwing the sandbag much easier, allowing you to concentrate on the full body movement, rather than just your grip.

Sandbag Training for Strength

Let’s say that you’re looking for strength training with your new sandbag. You squat and deadlift heavy; you use 24-32kg (53-70lb) kettlebells for most of your lifts, and you want to increase your core and grip strength with sandbag movements.

In this case, you need a larger sandbag (36+ inches) with a capacity of 70-125 pounds.

With a larger sandbag, you’ll be able to use a bear-hug type hold to lift and carry the weight, allowing for Atlas stone-type platform lifts as well as strongman carries.

Chances are that you will be dropping the weight to the ground as you exhaust yourself, so make sure your sandbag is good enough to handle it (unless you’re outside and you don’t mind sand clouds).

As for whether or not your sandbag needs handles, that’s up to you. I would usually say no (since you’re probably interested in heavy sandbag training for the grip strength benefits), however, if core strength is your goal, they can still come in handy.

Homemade Sandbags vs. Fitness-Specific Sandbags

Should you buy a sandbag that is made specifically for sandbag training, or should you make one yourself? This is a battle that unconventional gym owners and garage-warriors have waged for years!

Fortunately, fitness-specific sandbags have become much more affordable. The choice is still dependent on what you plan to do with your sandbag training so here are some things to consider with both options:

Homemade Sandbags

Homemade Sandbags are cheap and relatively easy to build. The recipe is simple: buy a $3.00 bag of sand from Home Depot, wrap it up in as much duct tape as you can, and that’s it!

If you want to step it up, throw the sandbag you just built into an old duffle bag or backpack. Cheap, simple, easy.

If you want a good “How-to” on making a sandbag at home, refer to this article by My Mad Methods Contributor Alex Zinchenko: How to Make a Sandbag.

The problem comes in the form of durability, longevity, and movement limitations. You will not be slamming this thing on the ground or grabbing handles to help with high repetition sets (even with a backpack, those handles will quickly break).

You will be cleaning up sand, breathing sand dust, and running out of duct tape. If you’re a gym owner, you’ll be busting out the shop-vac often, and if you’re a homeowner, you’ll be getting yelled at by your significant other.

Fitness-Specific Sandbags

Thanks to the increasing popularity of sandbag training, in general, there are now a variety of vendors that sell sandbags for fitness applications in a variety of sizes, shapes, and even colors.

Again, the one you choose will be dependent on the objectives of your training as outlined above. Type in “buy a sandbag” in google and go nuts.

Well-made, fitness-specific sandbags don’t leak sand or dust, provide a variety of options for handles based on your preferences, and feature filler bags that make them easy to adjust the weight based on the workout (or even during the workout if you want to).

My personal opinion (based on training with sandbags for the last 5 years) is that you should buy a fitness-specific product if you’re serious about adding sandbag training into your standard regimen.

I have a few preferences based on what I use them for, which is high intensity conditioning. I like to have at least two sets of handles, one on each end and two in the middle.

I want the handles to be made of cloth (plastic handles will smack you in the face, neck, and shoulders during lifts and that sucks) and I want the main zipper to be covered by a piece of material so it doesn’t scrape the crap out of me.

This isn’t to say that I’m afraid of a few cuts and bruises, but if the point of your training is to increase strength and conditioning, pain from your training implement is a distraction from the workout itself!

The post How to Buy a Sandbag: Read Before You Start Sandbag Training! appeared first on Onnit Academy.

What is Odd Object Lifting?

Any weight that is unevenly dispersed could constitute an Odd Object. When I was 18, I was at my then girlfriend’s lakehouse with her cousins. I spent three hours throwing kids in the lake and SHIT was I sore in places I normally wasn’t.

Sure, a heavy set of deadlifts or overhead presses can get the work done, but this was different. I realized right then that by picking up a weight which was uneven (and then throwing it) was amazingly effective at hitting EVERY muscle in my body and was fun as hell.

Some other objects besides medium-sized kids that you can lift:

•Sandbags
•Atlas Stones or Heavy Rocks
•Kettlebells
•Heavy Steel Clubs
•Another Consenting Adult
•Literally ANYTHING Heavy!

Benefits of Lifting Odd Objects

Odd Objects provide the body with a training stimulus that mimics an opponent better than most forms of lifting. They force you to stay in a near constant state of tension that will dramatically increase overall body strength, power and control.

Besides the obvious fact that by lifting heavy things you will get stronger, you also increase your own body awareness. By lifting a weight that’s shifting around, doesn’t have a balanced center or is INCREDIBLY hard to grip, you have to focus a greater amount of attention at the task at hand making you aware at EVERY movement necessary to hoist that weight. This type of training has benefits beyond crushing your opponent.

Odd Object Lifting makes you comfortable in uncomfortable positions. Because of that body awareness you develop it will also help keep you injury free. Since you are being insanely mindful of the task at hand, you’re not just half-assedly throwing weights around.

Think about those times you’ve hurt yourself. Was it when you were completely focused or was it when someone called your name in the gym and you stupidly looked? That’s what I thought.

How about we get into some specifics now, shall we? Let’s take a heavy sandbag you plan to raise to each shoulder. Similar to Olympic lifting and ballistic kettlebell work (snatches, cleans, juggling) there are lots of moving parts.

You set up over the sandbag with your hands around the sides (using the handles defeats the purpose). You tighten up your core, control your breath and while driving with your legs pull as hard you can to get that dead weight up to your shoulder.

Here’s where the magic lies. As you start to pull all those grains of sand say to each other, “Hey guys, this idiot thinks he’s going to lift us. Let’s all run in different directions and make this as hard as possible.”

So while the weight on a barbell is evenly distributed the sandbag moves all over the place changing the focus of the lift the entire time. Since that weight is transferring, you have to compensate all while maintaining strict form and alternating between relaxation and tension.

Sounds a lot like a suplex with an opponent flailing around, right?

How to Start Lifting Odd Objects

So, how do you get started throwing around stupid heavy, moving odd objects? Well, in this case start small and start light to get the feel for it.

Let’s take keg cleans. Don’t fill a keg to the brim and then expect to lift it the first time. If you’ve spent your life in the gym lifting barbells and using machines you’ll be in for a rude awakening. Treat the lift as the only thing you’re doing rather than incorporating it into a circuit.

Get used to the lift and practice the movement first and foremost.

Set the timer for 60 seconds and clean it (we’re still on the keg in this scenario, but the tool isn’t important.) Reset after each lift. Rest two to three minutes just as you would with a power or Olympic lift and repeat for 3-4 more sets. Once you’ve got the hang of it you can start adding the weight.

If you’re advanced, you’re going to do the same thing; but you’re going to increase the time to 90 seconds to 2 minutes and move a little faster performing as many perfect reps as possible. As long as you’re not feeling pain or extreme discomfort, speed it up.

You’ll find after a few reps you’ll be hitting your cardio BIG TIME all while building strength.

Have you ever watched the Strong Man competitions on ESPN (of course you’ve spent half a Saturday watching four in a row. Who hasn’t?) The atlas stones event is one of my favorites. The blend of strength, agility, power, work capacity and flexibility make it a lesson for all fighters.

Move heavy things as quickly and safely as possible to create an indestructible athlete.

So, let’s get out here, pick up heavy crap, throw it, run with it, pull and push it and above all else – have some fun doing it!

The post Odd Object Lifting for the Indestructible Fighter appeared first on Onnit Academy.

Perform 60 seconds of A1 followed immediately by 60 seconds of A2, A3, A4 and A5. Once finished rest and repeat for a total of 5 rounds.

A1: Sandbag Shouldering – 5 rounds x 60 sec.
A2: Sandbag Zercher Squat – 5 rounds x 60 sec.
A3: Sandbag Clean From Floor – 5 rounds x 60 sec.
A4: Sandbag Reverse Lunge with Twist – 5 rounds x 60 sec.
A5: Sandbag Snatch From Floor – 5 rounds x 60 sec.

The post Onnit Academy Workout of the Day #47 – Sandbag Workout appeared first on Onnit Academy.

This is the Onnit Academy Workout of the Day. Today’s workout is a sandbag workout consisting of 1 giant set performed for 5 rounds. This is #42 of a series of daily workouts showing you exactly what we are doing at the Onnit Academy Gym in Austin, Texas.

Workout Instructions

Perform all exercises in group A as a giant set. Perform 10 reps of A1 followed by 10 reps of A2, 10 reps of A3, 10 reps of A4 and 5 reps on each side of A5.  Once done with all exercises in group A…rest and repeat for a total of 5 rounds.

Record your total rounds in the comments section. The goal of this training session is General Physical Preparation and to increase your work capacity.

A1: Sandbag Clean – 5 rounds x 10 reps
A2.: Sandbag Goodmorning –  5 rounds x 10 reps
A3.: Sandbag Shouldering  –  5 rounds x 10 reps
A4.: Sandbag Press –  5 rounds x 10 reps
A5: Sandbag Shoulder Get Up –  5 rounds x 5 reps (each side)

The post Onnit Academy Workout of the Day #42 – Sandbag Workout appeared first on Onnit Academy.

This is the Onnit Academy Workout of the Day. Today’s workout is mixed implement workout using the steel mace, kettlebell, sandbag, steel club, and medicine ball. It consists of 1 giant circuit of mixed implement training for a total of 5 rounds. This is #35 of a series of daily workouts, showing you exactly what we are doing at the Onnit Academy Gym in Austin, Texas.

Workout Instructions

Perform all exercises in group A as a giant circuit. Perform 1 minute of A1 then perform 1 minute of A2, A3, A4, and A5. Once done with all exercises in group A, rest and repeat for a total of 5 rounds until you are done with group A.

Record your total time in the comments section. The goal of this training session is General Physical Preparation and to increase your workout capacity.

A1. Steel Mace Split Stance Rows – 5 rounds x 1 min.
A2. Kettlebell Clean to Squat – 5 rounds x 1 min.
A3. Sandbag High Pulls – 5 rounds x 1 min.
A4. Steel Club Alt Pullovers – 5 rounds x 1 min.
A5. Medicine Ball Knees – 5 rounds x 1 min.

The post Onnit Academy Workout of the Day #35 – Mixed Implement Workout appeared first on Onnit Academy.

This is the Onnit Academy Workout of the Day. It is a mixed implement workout using the sandbag, battle ropes and your bodyweight. It consists of 1 giant circuit of bodyweight, sandbag and battle ropes exercises for 5 rounds each. This is #34 of a series of daily workouts, showing you exactly what we are doing at the Onnit Academy Gym in Austin, Texas.

Workout Instructions

Perform all exercises in group A as a giant circuit. Perform 1 minute of A1 then perform 1 minute of A2, A3, A4. Once done with all exercises in group A rest and repeat for a total of 5 rounds until you are done with group A.

Record your total time in the comments section. The goal of this training session is General Physical Preparation and to increase your workout capacity.

A1. Battle Rope Tsunami – 5 rounds x 1 min.
A2. Bodyweight Box Jumps – 5 rounds x 1 min.
A3. Bodyweight Burpees – 5 rounds x 1 min.
A4. Sandbag Clean to Press – 5 rounds x 1 min.

The post Onnit Academy Workout of the Day #34 – Mixed Implement Workout appeared first on Onnit Academy.

This is the Onnit Academy Workout of the Day. It is a mixed implement workout using the sandbag, steel club, steel mace, kettlebell and your bodyweight. It consists of 4 separate supersets for 5 rounds each. This is #32 of a series of daily workouts, showing you exactly what we are doing at the Onnit Academy Gym in Austin, Texas.

Workout Instructions

Perform all exercises in group A as a superset. Perform 30 seconds of of A1 then rest 30 seconds then perform 30 seconds of A2 then 30 seconds rest. Repeat for a total of 5 rounds until you are done with group A.

Once you are done with group A, perform the same work to rest scheme for groups B,C, and D. Record your total time in the comments section. The goal of this training session is General Physical Preparation and to increase your workout capacity.

A1. Sandbag Clean – 5 rounds x 30 sec work/30 sec rest.
A2. Bodyweight Knee Sit Through – 5 rounds x 30 sec work/30 sec rest.

B1. Steel Club Rocket – 5 rounds x 30 sec work/30 sec rest.
B2. Bodyweight Mountain Climber – 5 rounds x 30 sec work/30 sec rest.

C1. Kettlebell Squat – 5 rounds x 30 sec work/30 sec rest.
C2. Bodyweight Reverse Lunge – 5 rounds x 30 sec work/30 sec rest.

D1. Steel Mace Lateral Lunge – 5 rounds x 30 sec work/30 sec rest.
D2. Bodyweight Push Up – 5 rounds x 30 sec work/30 sec rest.

The post Onnit Academy Workout of the Day #32 – Mixed Implement Workout appeared first on Onnit Academy.

This is the Onnit Academy Workout of the Day for Monday, December 07, 2015. It is a sandbag and kettlebell workout consisting of 4 separate supersets of mixed implement training. This is #30 of a series of daily workouts, showing you exactly what we are doing at the Onnit Academy Gym in Austin, Texas.

Workout Instructions

Perform all exercises in group A as a circuit. Perform 30 seconds of A1 then A2.  Rest and repeat for a total of 4 rounds until you are done with group A. Once you are done with group A move onto group B and repeat the process.

Repeat this process for groups C and D as well. Record your total time in the comments section. The goal of this training session is General Physical Preparation and to increase your workout capacity.

A1: Sandbag Forward Lunge with Twist – 4 x 30 sec.
A2: Kettlebell Figure 8 – 4 x 30 sec.

B1: Kettlebell Clean to Squat – 4 x 30 sec.
B2: Sandbag Press – 4 x 30 sec.

C1: Sandbag High Pull – 4 x 30 sec.
C2: Kettlebell Halo – 4 x 30 sec.

D1: Bodyweight Plank – 4 x 30 sec.
D2: Kettlebell Sit Up – 4 x 30 sec.
D3: Bodyweight Push Up – 4 x 30 sec.

The post Onnit Academy Workout of the Day #30 – Sandbag & Kettlebell Workout appeared first on Onnit Academy.

This is the Onnit Academy Workout of the Day for Wednesday, December 02, 2015. It is a sandbag and kettlebell workout consisting of 7 – 30 second rounds of mixed implement training. This is #27 of a series of daily workouts, showing you exactly what we are doing at the Onnit Academy Gym in Austin, Texas.

Workout Instructions

Perform all exercises in group A as a circuit. Perform 30 seconds of A1, then A2, then A3, etc. Rest and repeat for a total of 7 rounds until you are done with group A. Once you are done with group A rest and repeat. Record your total time in the comments section. The goal of this training session is General Physical Preparation and to increase your workout capacity.

A1. Kettlebell Split Stance Row – 7 rounds x 30 sec.
A2. Sandbag Rev. Side Load Lunge  – 7 rounds x 30 sec.
A3. Kettlebell Squat – 7 rounds x 30 sec.
A4. Sandbag Press – 7 rounds x 30 sec.
A5. Kettlebell Deadlift – 7 rounds x 30 sec.
A6. Sandbag High Pull – 7 rounds x 30 sec.

The post Onnit Academy Workout of the Day #27 – Sandbag & Kettlebell Workout appeared first on Onnit Academy.