Teacher Training! Bulgarian Sand Bag (Home Made of Course!)

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.

Home Made Kettlebell

Kettlebells are a great tool, but they are also VERY expensive and the weight is fixed and cannot be altered. Here is my version of a home made kettlebell.

• When something works you don't need a long list of why it is good for you, here are my top three reasons for using kettlebells in my workout:

1. Full body workout

Kettlebells work out your entire body. Kettlebells are especially great for your legs and hips. You can do many different workouts with the home made kettlebell, such as the basic swing or utilizing it for dead lifts.

2. Fast Twitchin'

Kettlebells utilize explosive movements which work your fast twitch muscles. The best exercise program is one that incorporates both types of muscle fiber groups, slow and fast twitch. Building slow-twitch muscles is great for endurance, while fast twitch enables more explosive movements such as sprints, and short-fast bursts of activity, like kettlebell movements.

3. Coordination and Endurance:
Kettlebell training develops strength, coordination, endurance, and cardio capacity! Standard gym mechanisms have a standard flow and limits the range of motion. Kettlebell training gives more realistic strength building ranges of motions.

Slosh Tube

In this video I present a home made slosh tube. Using a 3 inch schedule 40 PVC pipe, I cut it down to 8 feet, and capped it off at both ends using PVC glue. On one side I used a plug to adjust the amount of water weight inside.

What exercise can you do with this?

- Front Squats
- Walks
- Press
- Lunges
- Balance
- Raised walks
- Shoulders
- Back squats

No Gym Required: barbell and sled

Here are some videos of some simple strength exercise that anyone can do.

My wife is featured in the video. This is her first time performing these exercises.

No Gym Required!