The Ultimate Total Body Water Bag Workout with Tidal Tank

Unlike dumbbells or kettlebells, a water bag is filled with shifting water that challenges your muscles in every rep. With the Tidal Tank Water Bag, you can train anywhere at home, in the gym, or even outdoors, by simply filling your bag with water and adding air.

Here are 10 exercises you can do wth Tidal Tank aqua bag and experience why this tool is quickly becoming a favorite among athletes, trainers, and fitness enthusiasts.

1. Burpees with Water Bag

Muscles worked: full body, core, chest, shoulders, legs
Add intensity to the classic burpee by holding your Tidal Tank. Drop down, kick your legs back, jump forward, and press the bag overhead. It’s a conditioning move that builds explosive strength and endurance.

2. Around the World

Muscles worked: shoulders, arms, core, grip
Hold the water bag by the handles and circle it around your head and shoulders. This exercise challenges upper-body stability, shoulder mobility, and grip strength as the water shifts side to side.

3. Upswing

Muscles worked: hips, glutes, hamstrings, core
From a standing position, swing the water bag forward with control. The shifting water makes your hips and posterior chain work harder than a traditional kettlebell swing.

4. Upswing Press

Muscles worked: hips, glutes, shoulders, arms, core
Take the upswing to the next level by adding an overhead press at the top. This combination move builds explosive hip drive while strengthening your upper body.

5. Single-Leg Deadlift to Press

Muscles worked: hamstrings, glutes, shoulders, balance stabilizers
Balance on one leg while hinging forward with the water bag, then drive upward into a press. This unilateral movement improves stability, balance, and coordination.

6. Side Swing

Muscles worked: obliques, core, shoulders, grip
Swing the Tidal Tank side to side across your body. This dynamic movement trains rotational power and strengthens the obliques.

7. Haymaker

Muscles worked: core, shoulders, back, rotational stabilizers
Grip the water bag and punch upward in a diagonal motion, like throwing a haymaker punch. This builds rotational strength and mimics athletic power patterns.

8. Clean to Squat Press

Muscles worked: legs, glutes, shoulders, core
Explosively lift the water bag from the floor to chest height, drop into a squat, then press overhead. This triple-combo hits your lower body, upper body, and core in one powerful move.

9. Clean Press

Muscles worked: full body, shoulders, arms, core
Similar to the clean to squat press, but without the squat. This fast, powerful move develops full-body explosiveness and stability.

10. Dead Bug with Water Bag

Muscles worked: core, hip flexors, stabilizers
Lie on your back holding the water bag above your chest. Extend one arm overhead and the opposite leg forward, keeping your lower back pressed into the floor. Alternate sides. The shifting water forces your core to stabilize, making this one of the most effective ab moves with the Tidal Tank.

Why This Water Bag Workout Works

This isn’t just about lifting , it’s about training your body as a system. The unstable water resistance makes every rep a test of strength, coordination, and balance. With these 9 moves, you’ll get a true total-body workout that improves functional power, endurance, and athletic performance.

👉 Ready to try it? You can watch full demonstrations of these exercises plus complete guided programs inside the Tidal Tank App.