5 Bulgarian Bag Exercises for a Full Body Blast

with Personal Trainer Jo Jo Riccardi

Comfortably build your strength, cardio, and endurance all at once with this Bulgarian bag workout. Designed by Olympian and coach Ivan Ivanov, the Bulgarian bag aims to safely develop core rotational strength. It’s inspired by the Bulgarian Folk-Style Wrestling Festivals, where champions were awarded livestock. Winners would lift the animal over their head to be placed onto their shoulders before a cheering crowd.*

Due to the bag’s crescent shape and strategic handle placement, you may find it a more enjoyable way to practice squats, lunges, and more.* Check out these exercises by HAC personal trainer Jo Jo Riccardi to get you started.

1. Bulgarian Clean and Squat

(A) Stand tall with feet placed wider than your hips and your toes parallel. Grab the Bulgarian bag by the main handles. (B) In one fluid motion, flip the bag over away from your chest and swing your arms long under your legs, keeping your feet firmly planted and using your glutes and quads to maintain balance. (C) Reverse the motion, curling the bag up and flipping it over your hands to rest between your chest and forearms, then perform a squat. Repeat for three sets of 15.

2. Walk-Over Push-Ups

(A) Get down on all fours, spreading your feet out wide to give you a sturdy push-up base. Place your right hand on a Bulgarian bag and your left hand on the floor. (B) Keeping your core engaged, perform one push-up, (C) then walk your left hand onto the bag and your right hand on the floor. Repeat for three sets of 10 – 12 on both sides.

3. Russian Twists

(A) On the floor or on a mat, sit with your legs out in front of you and slightly bent. Grab the Bulgarian bag by the side handles that follow the curve of the bag and cradle it to your core. Face forward and lean back to make a 60° angle with the floor, engaging your core and maintaining a straight spine. (B) While holding the bag, rotate to one side, then come back up to the starting position. Repeat for three sets of 10 – 15 reps on each side.

4. Reverse Lunge to Press

Stand tall and hold the Bulgarian bag by the side handles with the main handles resting on your shoulders. Keep your arms engaged. (A) Step back with your left foot and lower into a lunge, bringing both knees to 90-degree angles. (B) Reverse the motion to step back to standing, then push the bag directly overhead. Repeat for three sets of 20 reps, performing 10 reps on one foot and then 10 on the other.

5. Pull-Overs

(A) On the floor or on a mat, sit with your legs parallel and knees bent. Hold the Bulgarian bag by the side handles with the main handles facing you. Engage your core and lean back, extending your arms to bring the bag over your head. (B) In one fluid motion, bring the bag back toward your knees, (C) sit up, and raise the bag up overhead. Repeat for three sets of 10 – 15 reps.