ShopBalans Bag
A SET OF EXERCISES
Remember, the intensity level of training with Balance Bag is not dependent on the selection of loads. Actually, it is even harder to properly work with a lighter bag. With each exercise, your main objective is to standstill the water so that its centre of gravity is evenly distributed.
| Load | Water filling level | |
| Light | 5 kg | 14 cm |
| Medium | 7 kg | 21 cm |
| Heavy | 9 kg | 27 cm |
| Max | 10.5 kg | 30 cm |
Narrow grip
Wide grip
Legs / Buttocks
Squat over head press
Wide grip
Starting position: the body in a straight line, standing with the legs on the width of the hips or slightly wider, the feet directed outwards, arms straightened with the weight raised above the head.
The movement: bending in the knee joint to the squat below the hip line, knees slightly directed outwards, chest raised, arms extend behind the lines of the ears. Go back to the starting position.
3 series, 12 repetitions
Legs / Buttocks
One leg hip hinge
Narrow grip
Starting position: body weight on the supporting leg, back leg straight, foot in bend.
The movement: bend at the hip joint with the simultaneous lift of back leg. Go back to the starting position.
3 series, 12 repetitions on each leg
Legs / Buttocks
Step back
Narrow grip
Starting position: feet set to the width of the hips, weight on the support leg, bag in narrow upper grip behind the back, elbows directed forward.
The movement: feet set to the width of the hips, weight on the support leg, bag in narrow upper grip behind the back, elbows directed forward.
3 series, 12 repetitions on each leg
Legs / Buttocks
Bending the knee
Wide grip
Starting position: bag in a wide grip on the feet, lying on the stomach, forehead placed on the hands, knees bent.
The movement: straightening the knees lowering the bag above the ground, back up with simultaneous tightening of the buttocks.
3 series, 12 repetitions
Total Body workout
Step back + over head press
Wide grip
Starting position: feet in the width of the hips at the width of the hips, back foot on the step, a bag in a wide grip in front of the chest, back foot bent.
The movement: descent of the knee down with simultaneous lifting the bag above the head behind the ear line, the thigh of the front leg parallel to the ground. Go back to the starting position.
Total Body Workout
Step back + over head press
Wide grip
Starting position: feet in the width of the hips at the width of the hips, front foot on the step, a bag in a wide grip in front of the chest, back foot bent.
The movement: descent of the knee down (remember, the knee cannot go in front of the foot line) with simultaneous lifting the bag above the head behind the ear line. Go back to the starting position.
3 series, 12 repetitions
Total Body Workout
Front side back
Wide grip
Starting position: the bag in a wide grip above the head, the weight of the body on a slightly bent support leg, the leg extended forward slightly raised above the ground in the knee straighten.
The movement: moving the straight leg to the side, then back and again to the starting position.
3 series, 8 repetitions
Total Body Workout
Knee lifting
Wide grip
Starting position: the bag in a wide grip above the head, the weight of the body on a support leg, working leg raised 2 cm above the ground.
The movement: lift the knee to the height of the hips, abducting to the side, returning, stopping and lowering the leg to the starting position.
3 series, 8 repetitions
Total Body workout
Circling
Wide grip
Starting position: the bag in a narrow upper grip in front of the chest, the weight of the body on a support leg, circling leg raised slightly bent.
The movement: making the leg move to the outside in a gentle bend of the knee and foot.
3 series, 10 repetitions
Total Body workout
Step back + twist
Wide grip
Starting position: the bag in a wide upper grip in front of the chest, the weight of the body on a front leg.
The movement: step back of the back foot, bending the knees, stabilizing the position, twisting the torso towards the front leg. Go back to the starting position
3 series, 12 repetitions on each leg
Total Body workout
Step back + swing
Narrow grip
Starting position: step back, the bag in the narrow upper grip in the twist behind the front leg.
The movement: the return of the back leg to the width of the hips, moving the bag with the simultaneous leg step back.
3 series, 5 repetitions on each leg
Total Body workout
Balans Snatch
Narrow grip
Starting position: the bag in the narrow upper grip, the feet wider than the width of the hips, the knees slightly outwards, the bag between the legs.
The movement: bag fling with rotation over the head, stopping, stabilizing the position, changing the bag's direction and returning to the starting position on the second arm.
3 series, 10 repetitions
Total Body Workout
Getting up
Wide grip
Starting position: the bag in a wide upper grip behind the back, kneeling, knees at the width of the hips.
The movement: moving the leg P to the angle of 90 degrees, pushing out from the right leg to the standing position, the right leg back to the angle of 90 degrees, return to kneeling.
3 series, 8 repetitions
Buttocks
One leg hip thrust
Wide grip
Starting position: head and shoulders based on step in inclined position, support leg at 90 degrees, second leg in raised position, knees in one line, pelvis in a position ready to buttocks and stomach muscles, a bag on the hips
The movement: lowering the hips to the ground, keeping the leg in the rise, returning with a strong shortening buttocks muscles.
Buttocks
Bag liftning
Wide grip
Starting position: bag in a wide upper grip, lying on the stomach, knees bent, forehead placed on the hands.
The movement: lift the bag to the ceiling with a simultaneous tightening of the buttocks. Go back to the starting position.
Buttocks
Hip thrust
Wide grip
Starting position: head, shoulders on the step, legs bent at an angle of 90 degrees, feet at the width of the hips, pelvis rolled up to connect the buttocks and mm. Stomach, bag based on the hips, wide grip.
The movement: lowering the hips towards the ground, returning to the starting position with a strong short circuit mm. Buttocks
4 series, 12 repetitions - hold for 10s.
Buttocks
Sitting
Wide grip
Starting position: bag in a wide upper grip behind the back, sitting on your heels with the outside separated knees.
The movement: the exit to the knee with the tightening of the buttocks, go back to the sitting.
4 seriesm 12 repetitions
Buttocks
Hip Hinge
Narrow grip
Starting position: feet narrow to the width of the hips, active shoulders, buttocks tightened.
The movement: bend in the hip joint, torso fall, return to the starting position with a firm tightening of muscles of Buttocks and muscles of Stomach.
3 series, 12 repetitions
Legs
front squat
Wide grip
Starting position: feet set slightly wider than the width of the hips, feet rotated on the outside, the bag in the wide tread held in front of the chest, buttocks stretched and muscles Stomach, shoulders are tightened.
The movement: bending in the knee joint to sit down at the height of the hips, knees directed slightly outward, tightened stomach, weight in the middle of the foot and heel, going back from pushing back from the floor to the starting position.
4 series, 12 repetitions
Chest
Laying and pressing
Narrow grip
Starting position: lying on the back in step-up position in an inclined position, bag in a narrow incline position on the fists (lock the thumb) over the chest, wrists straightened, shoulders lowered, shoulders tightened.
The movement: elbows go down to the step line slightly directed outward, the bag over the chest, pulling the shoulders, going back to the starting position with the tightening of chest muscles.
3 series, 12 repetitions
Back
Bent-over rowing
Narrow grip / Wide grip
Starting position: feet set to the width of the hips, torso fall, spine in the natural position, shoulder tightened
The movement: from the fall of the trunk, pull the bag towards the navel, bend in the elbow joint with tightened muscles of Spine. Go back to the starting position.
Main muscle groups: muscles of back, biceps, triceps, back shoulder acton.
3 series, 12 repetitions
Hands
Biceps curl
Narrow grip
Starting position: narrow grip blocked with the upward thumb, straight wrists, feet on the width of the hips, tightened arms, lowered shoulders.
The movement: bend in the elbow joint to the tightened biceps. The elbows left close to the body. go back to the starting position.
3 series, 10 repetitions
Stomach
Moving the bag
Wide grip
Starting position: front support, feet wider than the width of the hips, grip the bag by the more separated arm, hand supported under the shoulder.
The movement: moving the bag on the floor to the side, change the arm.
3 series, 10 repetitions
Stomach
Leg straightening
Wide grip
Starting position: bag in a wide upper grip, placed on the instep, sitting, knees bent at a 90 degree angle, feet on the heels, inner side of arms extended in the front of the chest.
The movement: the body in a stable position, moving the heels along the ground forward to the extension of the legs and returning to the starting position.
3 series, 12 repetitions
Stomach
Rotation
Side grip
Starting position: bag in a side grip, sitting, placed on the instep, sitting, knees bent at a 90 degree angle, feet on the heels, slight backward tilt.
The movement: the torso of the body from the right to the left side, with the elbows raised to the height of the bag.
3 series, 12 repetitions
Stomach
Crunch + over head press
Wide grip
Starting position: the bag in a wide upper grip in front of the chest, laying on the back, legs bent.
The movement: rolling the spine, lifting the head, then the chest and lumbar section to a sitting position, lifting the bag above the head, pulling the bag to the chest and vertically back to the starting position.
3 series, 12 repetitions
Stomach
Crunch + legs extension
Narrow grip
Starting position: a bag in a narrow grip based on the fists, arms straight, lying on the back, legs in full extension, raised, chin pulled to the breastbone, eyes directed to the knees.
The movement: stomach tightening, with simultaneous lifting of the chest section from the ground, return.
Stomach
side crunch
Wide grip
Starting position: bag in a wide grip on the feet, lying on the back, right hand extended diagonally to the bag, right shoulder lifted from the ground, and left hand extended sideways based on the ground.
The movement: stomach tightening, change of the side with lifting the shoulder from the ground..
3 series, 10 repetitions on each side
Stomach
Extension crunch
Wide grip
Starting position: bag in a wide grip on the feet, lying on the back,with straight legs up, arms extended to the bag, tightening of the stomach muscles, chin pulled to the breastbone, shoulders lifted.
The movement: extending straight arms along the line of the ear, lowering the legs at an angle of 45 degrees, lumbar section adjacent to the mat, arms raised above the ground, returning to the starting position.
3 series, 12 repetitions
Brzuch / nogi
Bending knees, lying
Wide grip
Starting position: bag with wide upper grip on the feet, lying on the back, arms along the torso, lumbar section adjacent to the mat, knees bent at an angle of 90 degrees.
The movement: knee extension, tension of the thighs and stomach muscles, return to the starting position.