Before my students arrive in the morning, I like to get a workout in. In this video I feature a home made Bulgarian sandbag, made out of a car tire inner-tube. I zip tied the ends of the tube then put duct tape around the ends to serve as handles. I do Tabata sets of 40 seconds on then 40 seconds off, for 5 minute intervals. Just swing the bag around and it is a great workout for hip mobility, core strength and forearms. In addition, this is a great exercise to loosen up stiff shoulders. This exercise is also helping me get my full range of motion back post my torn labrum and clavicle distal resectioning surgery.