When shaping up, people usually take a three-headed approach: increasing strength, raising basal metabolic rate (BMR), and changing diet.
Increasing strength can be accomplished through resistance training with free weights; raising BMR through cardio.
But equally important
This Instructable will outline the steps to make an easy, low-cost means to resistance train with high repetition to increase muscle fatigue and keep the heart rate elevated.
We call it what it is: Dual-Handle Weight Bag (for lack of a catchier name... any suggestions?)
It's part dumbbell, part medicine ball, part yoga sand bag, and part kettlebell.
Allowing you strength train, stability train, improve flexibility and explosiveness, simply and fluidly.
Step 1: Materials
For this weighted bag we used the following:
- thick, durable canvas fabric
- synthetic straps (we removed ours from a cheap give-away bag from a conference)
- zipper (also from the conference bag)
- a zip-top bag full of grain (buckwheat is the best as it's hypoallergenic; we used 5 lb. of rice)
note: we also have cord in the photo, which we were going to use in the handles for added comfort but opted against it... they're comfortable enough.