Christmas is almost here and what better way to mix up your workout than with a routine inspired by Santa Claus and his bag of toys? Jeffrey Beck, exercise specialist with the Intermountain Medical Center Heart Institute in Murray, recommends that you complete the following full-body weighted bag workout two times per week to improve your overall body strength and mobility.
1) Reverse Lunge With Slider: This is exercise is fantastic for working the legs, glutes and core! Place the bag over one shoulder and the slider under the ball of one foot. Slide the foot on the slider back and sink into a deep lunge, dropping your knee down as close to the ground as possible. Drive through the standing heel and pull the foot on the slider back forward as you come back to starting position. Repeat 10 times and then switch legs. Complete 3 sets of 10 reps per leg.
2) Front Loaded Good Mornings: This exercise is great for toning the glutes and hamstrings while strengthening the lower back! Stand with your feet hip-width apart and hold the weighted bag up at your chest with your arms wrapped around it. Hinge over keeping your back flat and your knees soft, focusing on pushing your butt back. You should feel this stretch down your hamstrings. Drive through your heels to come back up to starting position. Complete 3 sets of 10 reps.
3) Halos: This exercise is great for strengthening the core and hips! Hold the bag on both sides so your palms are facing each other, feet hip-width apart and have the bag hanging straight down in front of you. Pull it up to one side of your body. Continue pulling it up and back. You will pull the bag in a big circle around your upper body and head. Return it to starting position on the side you raised it up. Repeat on the other side. Complete 3 sets of 5 reps per side.