{"id":57098,"date":"2018-11-06T00:00:00","date_gmt":"2018-11-05T23:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/bag-of-tricks\/"},"modified":"2018-11-06T00:00:00","modified_gmt":"2018-11-05T23:00:00","slug":"bag-of-tricks","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/bag-of-tricks\/","title":{"rendered":"Workout of the Month: Bag Of Tricks"},"content":{"rendered":"<p style=\"text-align: justify\"><strong>Moderate-hard workout \/ core bag circuit \/ 10-mins<\/strong><\/p>\n<ul style=\"text-align: justify\">\n<li>2 exercises<\/li>\n<li>Equipment: 20kg core bag (men); 10kg core bag (women)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify\">It&#8217;s super simple &#8211; but it&#8217;s also super intense: <strong>this core bag workout will help you build skill and test your endurance<\/strong>. Also, you&#8217;ll find that this workout it&#8217;s based on a simple and uncommon protocol called EMOM \u2013 which means Every Minute on the Minute.<\/p>\n<p style=\"text-align: justify\">First things first, though. Before you start, grab the only equipment you&#8217;ll need to perform this EMOM workout: <strong>a core bag<\/strong>. We recommend 20kg for men, and 10kg for women, but you&#8217;re the one in control, so choose according to your fitness level.<br \/>\nThen, it&#8217;s time to get your stopwatch ready. There are two exercises per circuit:<\/p>\n<ol>\n<li style=\"text-align: justify\">Core bag deadlift and row (5 reps)<\/li>\n<li style=\"text-align: justify\">Core bag clean (5 reps)<\/li>\n<\/ol>\n<p style=\"text-align: justify\">Prepare to begin your workout and start the stopwatch. The goal is to <strong>complete each circuit within every minute<\/strong>&nbsp;\u2013 hence the name: EMOM. Any remaining time within the minute should be used taken to rest before the next minute\/circuit starts. Repeat the circuits for 10 minutes &#8211; it should give you <strong>ten rounds<\/strong>.<\/p>\n<p style=\"text-align: justify\">This EMOM workout focuses on the skill of <strong>lifting and pulling<\/strong>, so it&#8217;s essential that you work on your technique for these two movements, but at the same time, you should perform them as fast as possible. You&#8217;ll feel fatigued as the workout advances and that makes the rest periods really important. The quicker you work, the more rest you\u2019ll get at the end of each minute.<\/p>\n<p style=\"text-align: justify\">Having said this, it&#8217;s crucial that this workout challenges you. So, if you can complete five reps of each exercise in less than 40 seconds, you should <strong>increase the difficulty<\/strong> and add one more rep per each exercise. If you cannot perform five reps of each exercise in under a minute, drop back to 4 reps per exercise. Try to improve your performance each time you complete this workout.<\/p>\n<p>&nbsp;<\/p>\n<h2>CORE BAG DEADLIFT AND ROW<\/h2>\n<p><strong>5 reps<\/strong><\/p>\n<ul>\n<li>Set shoulders and engage core<\/li>\n<li>Bend and deadlift the bag, driving the hips forwards<\/li>\n<li>Bend knees slightly and lower the bag to below the knees \u2013 from here, row the bag, before lowering again<\/li>\n<li>Deadlift the bag, and repeat for reps<\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" title=\"Core bag deadlift to row\" src=\"https:\/\/player.vimeo.com\/video\/191947380?h=9d1a2461b5&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe><\/p>\n<h2>CORE BAG CLEAN<\/h2>\n<p><strong>5 reps<\/strong><\/p>\n<ul>\n<li>Set shoulders and engage core<\/li>\n<li>Bend and deadlift the bag, driving the hips forwards, bringing the bag to the start position<\/li>\n<li>Bend the hips\/knees slightly, allowing the bag to drop just below the knees. Rapidly drive the hips and pull the bag upwards, dropping under the bag to catch at the top<\/li>\n<li>Stabilize before repeating for reps<\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" title=\"Core bag clean\" src=\"https:\/\/player.vimeo.com\/video\/191792276?h=30295dc5d8&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe><\/p>\n<p><strong>TRY ALSO:<\/strong><\/p>\n<p><a href=\"https:\/\/evofitness.ch\/fantastic-4-circuit\/\">FANTASTIC 4: HIGH-INTENSITY AND TIMED CIRCUIT<\/a><\/p>\n<p><a href=\"https:\/\/evofitness.ch\/trx-workout\/\">THE TRX WORKOUT YOU NEED FOR A BETTER POSTURE AND STRONG BACK<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Moderate-hard workout \/ core bag circuit \/ 10-mins 2 exercises Equipment: 20kg core bag (men); 10kg core bag (women) &nbsp;&#8230;<\/p>\n","protected":false},"author":17,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Workout of the Month: Bag Of Tricks | EVO Fitness","_seopress_titles_desc":"Do you have 10 minutes to boost your workouts? A bag of tricks is an EMOM workout that combines strength, power and endurance to help you build your skills.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[691,1875,140,143,171,582],"class_list":["post-57098","post","type-post","status-publish","format-standard","hentry","category-move","tag-workout-of-the-month","tag-bag-of-tricks","tag-functional-training","tag-strength","tag-tutorial","tag-core-bag"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/57098","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/users\/17"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/comments?post=57098"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/57098\/revisions"}],"wp:attachment":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media?parent=57098"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/categories?post=57098"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/tags?post=57098"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}