F.I.T Powercore Bag Circuit

Training with a F.I.T Powercore bag or a sandbag can be a perfect training tool for anyone looking to get into fighting shape. The Powercore bag is versatile, portable, and easy to use. You can use the bag to work on strength, cardio, calisthenics or circuit training.

The bag’s odd shape and uneven weight distribution requires your body to recruit more stabilizer muscles. Over time, this type of training increases your balance and coordination which improves total athleticism. The bags can be relatively light (20 to 50 pounds), which allows you to perform continuous reps for an extended period of time.  This type of training can improve overall strength and stamina with an added benefit of replicating the type of conditioning required for grappling based sports.

Best of all, these bags are small and portable, allowing you to train anywhere whether it be a gym or park, or in your apartment, basement, and/or backyard.


Try this Powercore Bag Circuit:

3 – 5 rounds

Thrusters x 20 seconds

Walking Lunges x 20 seconds

High Pulls x 20 seconds

Power Cleans x 20 seconds

Backwards Overhead Throw x 5


Take one minute of rest between each round

*Want to step up the intensity? Remove the rest in between rounds.

Erick Avila
About the Author:

Erick Avila. Erick Avila is a strength & conditioning coach/nutritionist. He works with top-ranked professional boxers and athletes. He specializes in areas ranging from boxing-specific physical preparation and hormone optimization to general weight loss. Erick's training methods have been featured on various prominent fitness magazines and websites.