September Workout of the Month – Total Body Workout

Using the BSTFITBAG you can complete a total body workout using only the equipment that is included in this amazing Body-Solid Fit Bag! 

Before beginning your workout make sure to do a quick warm-up to ensure your body is loosened up and ready to go. When warming up focus on your back, arms, shoulders, hamstrings, calves, quads, glutes, and hips. The foam roller is ideal for both warming up and cooling down after your workout.

What Workouts Can I Do Using the Body-Solid Fit Bag?

The Body-Solid Fit Bag enables you to perform a wide array of exercises, including:

Mountain Climbers 

Equipment: Yoga mat

To do this exercise raise your body off the ground with your arms supporting the bulk of your weight. Bring your feet off the ground tucking your feet and bringing your knees up to your chest. Hold and extend the right leg while ensuring your left leg remains tucked against your chest. Finally, bring your right leg back to the tucked position and repeat with your left leg. 

Chest Press

Equipment: Yoga mat, resistance tube

Place one of your feet forward and one foot back with the center of resistance tube underneath your back foot. Grip the handles with your palms facing down, and bring tube to shoulder level. Press your arms up and out at a 90-degree angle until you achieve a full extension.

Seated Row

Equipment: Yoga mat, resistance tube

Sitting on the ground extend your legs in front of the body and the wrap resistance tube around your feet at your desired length and range of motion. Your arms should be fully extended and you should be gripping the handles with your palms facing each other. Sitting up straight, pull the resistance tube towards your core, while bending your arms at the elbows and squeezing shoulder blades together. Pause for 5 seconds, and slowly return the tube to the original starting position.

Ab Crunch

Equipment: Yoga mat

Begin with your knees bent and your feet flat on the floor. Fold your arms across your chest or hold your hands behind your ears. Engage your abs so you can lift your head and upper torso while keeping your lower back flat against the floor. Before returning to your original position pause for a few seconds with your shoulder blades a few inches off the floor then slowly return to your starting position with a slow, controlled movement.

Squats

Equipment: Yoga mat, resistance tube

Start with your feet shoulder-width apart. Stand on the resistance tube with the balls of your feet and take hold of a handle in each hand keeping your arms positioned at your sides. Slowly bend your knees and lower your legs so your thighs are parallel to the floor. Bring our arms up to shoulder height with your palms facing forward. Then using the heel of your feet, push your body to your starting position.

Step Press

Equipment: Yoga mat, resistance tube

Place one of your feet forward and one of your feet back while stepping on one end of the resistance tube with the back foot at about 12” from the handle. Your hands should be at shoulder height, press arm up till full extension. After 5 – 10 repetitions repeat the exercise with the other side.

Lunge

Equipment: Yoga mat, resistance tube

Hold one end of the resistance tube in each of your hands and place the middle of the resistance tube under your right foot. Step back with your left leg and bend both of your knees 90 degrees. Bend both of your elbows to a 90-degree angle and keep them by your side. Stand back up straight with your left leg to return to the starting position. After 5 – 10 repetitions repeat the exercise with the other side.

Deadlift

Equipment: Yoga mat, resistance tube

Start with your feet shoulder-width apart. Wrap the resistance tube around your feet and step on it to create tension. From the squat position, extend your legs. Extend your lower back to the upright position and shrug.

Plank

Equipment: Yoga mat

Get into a pushup position on the floor. Bend your elbows 90 degrees and rest your weight on your forearms or extend your arms and rest your weight on your hands with straight arms. Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head to your feet. Your core should be engaged the entire time you hold the planking position.

Bicep Curl

Equipment: Yoga mat, resistance tube

Place one foot forward and one foot back with the center of resistance tube underneath the ball of the front foot. With arms down at your sides, grasp the handle with your palm facing up. Then slowly curl the resistance tube up bending at your elbows. Keep your elbows close to your body. Slowly return to the starting position.

Tricep Press

Equipment: Yoga mat, resistance tube

Place one of your feet forward and one of your feet back and step on one end of the resistance tube while positioning your back foot at about 12” away from the handle. Bring the tube up behind your back. Make sure your elbows are bent and that you are gripping the handle with one hand over the other. Keep your upper arms stationary and extend your forearms up bending at elbows. Lower your forearms and repeat the motion.

Chest Fly

Equipment: Yoga mat, resistance tube

Place one of your feet forward and one of your feet back placing the center of resistance tube underneath the ball of your back foot. Grip the handles with your palms facing up just below shoulder height, then bring your arms forward and up until your hands meet outward in front of your chest.

By doing 10-15 reps of each of these exercises you will get a total body workout that requires no additional equipment. We recommend doing at least two sets with a brief break in between sets. 

For a higher intensity HIIT workout, perform each of the following exercises for 30 seconds with 10 seconds of rest between each exercise. When performing the resistance tube exercises select an appropriate resistance level to achieve at least 6–10 repetitions of each exercise.

Everything you need can be found inside your Body-Solid Fit Bag. This means you have a full workout that can be executed anywhere. 

To learn how to do each of these exercises check out these great instructional videos.