Workout with Bulgarian Bags

Updated: Jul 12, 2020

Outdoor group exercise with Bulgarian Bags and Resistance Bands by Matt are available now. Why not join us to experience this fun and energising workout -- at safe distance of course.


Tuesday 7:30am | 4:00pm | 5:00pm

Friday 7:30am | 4:00pm | 5:00pm

Duration: 40 minutes


St. Mary's Recreation Ground

St. Mary's Church

Church Lane, Arnold, Nottingham NG5 8HJ


Matthew Knight

Going to the gym used to be such an easy option for staying positive and fit. I'm sure many of us have been relying on the equipment there for endurance and strength training. With current situation we will need to be more creative with simple tools and resources at hand to keep our body active. Yes it's tough because we are at home, in an environment that we don't normally consider motivating, with kids screaming in the background, or our pet sniffing around and getting in our way. But at the same time it can be more fun, we could come up with new ways to work out, maybe even with kids and pets.

Two simple yet efficient workouts that I like are Bulgarian Bags and Resistance Bands.

What is the Bulgarian Bag?

A crescent-shaped bag that is made of leather or canvas and filled with sand.

The main handles are the two hold points which taper out toward the end of the bag and are used for swinging and spinning motions.

The exterior handles are three tube-like protrusions that sit on the outer top of the bag; the centre handle is set between the two outer handles. The exterior handles are primarily used for grip strength and upper body exercises.

The third elements are called 'straps' and are two looped nylon straps sewn directly to the bag’s exterior. They are approximately 12 inches long and are used to stabilise the bag on the shoulders during lower body workouts, and as grasping handles for arm exercises.

The Bulgarian bag strengthens and increases the muscular endurance of the grip, wrists, arms, shoulders, back, legs, and rotational muscles. It also aids in building core musculature ,coordination, and improving overall shoulder and joint mobility. Because of its shape, material and construction, Bulgarian Bag can be used to develop quickness and agility in ways which solid iron weights and circuit machines cannot.

Therefore Bulgarian bags are great for strength training, weight training, cardiovascular training, and general physical fitness. Compared to static weight lifting, Bulgarian bags offer the benefits of cardio workout, it's more dynamic and flexible. As they come in different weight up to 30kg, you will be able to gain muscles through Bulgarian bag exercises too.

Another thing that's worth mentioning, especially when you plan exercise with Bulgarian Bags is that you don't have to worry that they will break your kitchen tiles, your toes, dogs or children running round your feet.

Below is a quick and easy Bulgarian bag workout tutorial. Enjoy.

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Matthew Knight Retreats

Stoke Rochford | Peak District | Athens

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