I was inspired by Matt from The Strength Shop and Jim from Synergy Athletics – 40 Bulgarian Training Bag Exercises. It’s always fun to find new equipment to bring into the home gym; even more fun to be able to do it for about $30.
I made a Bulgarian Training Bag. Simple enough. So simple that is seemed perfect to make a little video showing the process:
The Bulgarian Training Bag is made from the following supplies:
- Car Tire Inner Tube – I found that both Advance Auto Parts and AutoZone carried them. I was a bit surprised that the local tire companies had no clue where I could find one. Strange.
- Rubber Mulch – Home Depot had a 20 pound bag
- Aquarium Rock – I had some left over and wanted a bit more weight than just the rubber mulch
- Tie Wraps
- Duct Tape
That’s a very inexpensive list of supplies. I found several people online that were able to find used inner tubes for FREE; I wasn’t so lucky.
The process to build the bag is really simple, just follow the video through these steps:
- Cut off the section of inner tube where the valve stem is located.
- Roll about 6″ of one end tightly, then secure with a tie wrap to make one handle.
- Fill the tube with weight. I used rubber mulch, but you can use sand, rock, or wood pellets.
- Roll about 6″ of the other end tightly, then secure with a tie wrap to make the other handle.
- Cover the handles with duct tape.
- Search for exercises to try it out.
I got a chance to use the training bag this morning and my abs can definitely feel it. Great core workout.
Now I can incorporate Bulgarian Training Bag movements into my workouts. All for about $30. Not a bad addition to the home gym.
What is your home gym?
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