- Duration: 28 Minutes
- Calorie Burn: 190-280
- Difficulty: 4/5
- Equipment: Slosh Tube
- Training Type: Balance/Agility, Strength Training, Toning
- Video Player: View on YouTube
When trying to get the most calorie burn or progress out of your workouts, not all exercise equipment or exercises are created equal.
How to make your own slosh pipe
For example, when trying to build functional strength (strength that is the most beneficial in everyday life situations/activities) doing a leg extension on a machine is not the same as doing a lunge, though they both use the quadriceps. The latter uses multiple muscles to complete the motion and maintain steadiness. Exercises with a Slosh Pipe further exaggerate the need for balance and bodily control and therefore requires your muscles to work harder by increasing the challenge to your reflexes.
Though all of these exercises can be done without this exact piece of equipment, using it greatly increases the improvement in your functional strength and the calories burned per minute while exercising. And really, who doesn’t want to burn a few extra calories.
This workout routine can not only burn more calories than a similar routine using dumbbells or barbells, it can also help to train supporting muscle in almost all of your joints as well as adding an extra challenge to your core muscles (abs, lower back, and obliques). This extra challenge to your core helps to strengthen and tone your waist, turning almost every exercise into a core workout as well.
Each exercise focuses on a different part of the body and different supporting muscles.
Alternating Lunges: This move targets the thighs and butt as well as the calves, using the slosh pipe makes the hips and core have to work harder for balance.
Squats: This motion targets the thighs and butt as well and the unstable tube also makes the motion harder for the core and hips.
Walk Forward & Backward: When done with this wobbly piece of equipment the foot, ankle, hip, and torso all have to work harder to maintain balance and control, especially the torso, when done with the slosh pipe up across your shoulders. You can make this more challenging by holding the tube up higher above your head (arms extended). If you don’t have enough space to pace back and forth, you can always march in place or do high knees.
Bicep curls: This motion focuses on the biceps, causing them to build more control. The movement of the water also causes the shoulders/rib cage to tip, making the obliques kick in for control.
Skull Crushers: This motion is for the triceps. This very unstable piece of equipment forces the triceps and the supporting muscles in the shoulder to work harder for stabilization.
Chest Press: This move uses the chest and triceps and the slosh tube causes the supporting muscle in the shoulder to have to work harder as well as improving control over the chest and tricep.
Toe Touch Crunches: This abdominal exercise becomes more difficult with the slosh tube because of the extra shoulder stabilization and torso stabilization required to keep the motion under control.
Overhead press: This motion uses the Deltoid and Triceps and the use of the tube increases the demand on the shoulder’s stabilizing muscles, as well as the core muscles, as the water moves from side to side.
Estimated number of calories burned by doing this workout video: 200 - 280
Just a head’s up; make sure that there is nothing breakable to knock over wherever you choose to do this workout. For the same reason that it’s such a great piece of workout equipment (it’s wobbly, unstable, and potentially a bit difficult to control), it can easily end up clearing the tops of tables or putting a hole in the wall!