A 20 minute Bulgarian Training Bag routine

I have been using the Bulgarian Training Bag (BTB) since Christmas.

As a gift, my son, Alan, purchased what I needed to make one. We made it together the day after Christmas. Mine weighs about 25-30 pounds. You can make a BTB for $10-$15.

I have been looking at BTB videos and have developed a routine that makes sense for me. So far, I've been working out for 20 minutes - 20 sets with 30 seconds of exercise and 30 seconds of rest.

Here are my names for the exercises:

1. Curls
2. Overhead triceps extensions
3. BTB-on-the-shoulders squats
4. BTB-on-the-shoulders tri-lunges
5. Low-to-high swings to the right
6. Low-to-high swings to the left
7. High (overhead) to low (between the legs) swings
8. BTB-on-the-shoulders jump squats
9. Left-side-back/low-to-front/high swings
10. Right-side-back/low-to-front/high swings
11. High-to-low-woodchoppers-to-the-right
12. High-to-low-woodchoppers-to-the-left
13. BTB-on-the-shoulders back extensions
14. Bent-over rows
15. Overhead circle swings to the right
16. Overhead circle swings to the left
17. Double grip high-to-low-between-the-legs with a squat
18. BTB-on-the-shoulders toe raises
19. High-to-high/side-to-side swings
20. Low-to-cradle-in-the-arms swing with a squat

With each set, do as many as you can in 30 seconds. Then rest for thirty before going to the next set.

This is a sure-fire way to get your heart rate up rather quickly. As always, make sure your physician gives you the go-ahead before undertaking a new exercise regimen.

The video below gives even more exercises.



Want to join me?

Related post:

The Body Weight Fitness Matrix