#BETTEREVERYDAY
SPRI.COM
AQUA FITNESS BAG
• Warm up before each session.
• Complete 1–3 sets of 8–12 repetitions of each
exercise selected.
• Rest approximately 30–60 seconds between each
exercise set.
• Perform every exercise through a full range of motion.
• When applicable, perform an equal number of exercise
repetitions with each arm/leg to avoid the development of
muscle imbalances.
• If unable to complete 8 exercise repetitions through a full
range of motion, decrease weight or increase rest time
between exercise sets. Or if unable to achieve moderate
to maximal muscular fatigue following the completion of
12 exercise repetitions through a full range of motion,
increase weight or decrease the rest time between
exercise sets.
• Perform each exercise a minimum of 3 times per week for
maximum results.
• Allow 24–48 hours of complete rest between each
exercise session.
BEFORE BEGINNING THIS OR ANY OTHER EXERCISE
PROGRAM, YOU SHOULD ALWAYS CONSULT WITH YOUR
DOCTOR OR PHYSICIAN.
START:
Grasp side handles with
bag positioned at chest height
resting on forearms. Position feet
shoulder-width apart with knees
slightly bent, head directly over hips
and shoulders, back straight with core
muscles activated.
FINISH:
Slowly bend legs with knees
over feet, push hips back with low
back slightly arched, chest high and
eyes looking straight ahead with
bag resting on forearms. Pause,
straighten legs and slowly return to
start position.
FRONT SQUAT
START:
Grasp side handles with
bag positioned at chest height
resting on forearms. Position feet
shoulder-width apart, bend legs with
knees over feet, push hips back with
low back slightly arched, chest high
and core muscles activated.
FINISH:
Straighten legs and push
hips forward while extending arms
overhead with hands directly above
shoulders, back straight and head
aligned with hips and shoulders.
Pause; bend arms and legs and
return to start position.
OVERHEAD SQUAT PRESS
START:
Grasp side handles; straighten arms directly
below shoulders with bag positioned slightly out in
front of body. Position feet just outside shoulder-
width apart, bend legs slightly, push hips back and
hinge forward with low back slightly arched, and core
muscles activated.
FINISH:
Pivot leg and rotate hips, upper body and
shoulders in the same direction. Keep head stationary
over shoulders and arms straight while swinging bag
to the side just above shoulder height. Pivot
opposite leg and rotate body in opposite direction with
a continuous down and up, side to side motion.
SIDE SWING
E X E R C I S E G U I D E
