Exercise

Around the World Exercise: A Dynamic Move for Full-Body Strength

Published

4 weeks ago

April 24, 2025

The Around the World exercise may be an effective and versatile way to increase total-body strength, enhance mobility, and challenge your core. It’s multi-muscle and offers some new exercise variety, whether you’re holding a kettlebell, medicine ball, or dumbbell.

In this article, we’ll explain what the Around the World exercise is, how to do it correctly, what muscles it works, and how to modify it based on your fitness level.

What is the Around the World Exercise?

It can also be included as a part of warm-ups and functional training or as part of a full-body training.

Benefits of the Around the World Exercise

1. Full-Body Engagement

Though it may look like a simple movement, the Around the World exercise activates the shoulders, abs, obliques, glutes, and forearms all at once. It’s an efficient way to warm up or supplement your strength training.

2. Improved Coordination and Balance

Rotating a weight around your body forces you to stay stable and engaged. This improves balance, posture, and core coordination over time.

3. Strengthens Core and Grip

Maintaining control of the weight works your core stabilizers and challenges your grip, helping develop strength essential for everyday activities and athletic performance.

4. Low Impact Yet Effective

This is a low-impact exercise, making it ideal for people recovering from joint strain or injury who still want an effective strength challenge.

How to Perform Around the World (Kettlebell Version)

Step-by-Step Instructions:

Start in a standing position, feet shoulder-width apart.
Hold the kettlebell with both hands in front of your hips.
Pass the kettlebell from your right hand to your left, behind your back.
Continue the motion by bringing it to the front again, passing it back to your right hand.
That’s one rep. Complete 10-15 reps in one direction, then switch.

Tips:

Keep your core tight and avoid excessive twisting.
Focus on smooth, controlled movements to avoid dropping the weight.
Keep a slight bend in your knees and avoid locking your joints.

Variations of the Around the World Exercise

With a Dumbbell: If you don’t have a kettlebell, use a dumbbell or even a weighted plate.
With a Medicine Ball: Great for beginners or for adding an explosive twist in partner workouts.
Seated or Stability Ball Version: Ideal for rehabilitation or balance-focused routines.

Common Mistakes to Avoid

Using too much weight: Start light to avoid strain and develop proper form.
Poor posture: Rounding the back or leaning too far forward can lead to injury.
Lack of control: Don’t rush the movement; focus on precision and stability.

How to Add Around the World to Your Routine

The Around the World exercise can be used in:

Warm-ups to activate the shoulders and core
Circuit workouts for a core and mobility challenge
HIIT routines to maintain heart rate with dynamic movement
Recovery days to gently engage muscles without impact

Aim for 2–3 sets of 10–15 reps per direction, adjusting the weight and reps based on your level.

Final Thoughts

The Around the World exercise is simple, effective, and scalable for all fitness levels. It’s a fantastic way to add core strength, coordination, and dynamic movement to your routine—no machines required.

Whether you’re working out at home or in the gym, give this move a try and feel the difference in your posture, control, and muscle tone.

FAQs About Around the World Exercise

Q1: Which muscles does the Around the World exercise work?

It primarily targets the core, shoulders, arms, and upper back, with secondary engagement of the glutes and legs for balance.

Q2: Can beginners do this exercise?

Yes! Beginners should start with a lightweight and focus on smooth, controlled movement to develop stability and proper form.

Q3: How often should I do Around the World?

You can include it 2–3 times per week, either in warm-ups or as part of your full-body strength routine.

Q4: Can this exercise help with core strength?

Absolutely. The rotation and balance needed in this movement make it an excellent core stabilizer.

Q5: Is it safe for people with back issues?

If you have back concerns, consult your doctor or trainer. Start with lightweight and maintain a neutral spine throughout.

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Bungee Exercise Classes Near Me: What to Expect & How to Get Started

Health Rader

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Exercise

Bungee Exercise Classes Near Me: What to Expect & How to Get Started

Published

4 weeks ago

April 24, 2025

Health Rader

If you’re in search of a great workout that’s high intensity and easy on the joints, but will whip you into shape, bungee exercise may be a perfect fit for you. This new craze in fitness has blown up for a reason—it’s dynamic, it’s low-impact, and it’s exhilarating. Regardless of whether you’re an athlete who’s been around the block a time or two, or you’re just getting back into the workout game, there’s something new and exciting about bungee workouts.

This guide will detail what bungee fitness is, its benefits, what you’ll do during a class and the best ways to find bungee exercise classes in your area.

What Is Bungee Fitness?

Bungee fitness combines elements of cardio, resistance training, and dance—all while you’re attached to a bungee cord that’s securely fastened to the ceiling. You wear a harness around your waist and legs, and the bungee adds resistance while allowing you to jump, float, and move in ways that feel like flying.

The best part? The bungee absorbs most of the impact, making it a low-impact but high-intensity workout. That makes it especially great for people with joint concerns or those who want a gentler approach to cardio.

Benefits of Bungee Workouts

1. Low-Impact, High-Fun

Because the bungee cord supports your body weight, exercises like jumping, lunges, and squats are easier on the knees and ankles than traditional versions.

2. Build Strength and Endurance

You’ll still be working your core, legs, glutes, and arms against resistance, so expect to gain strength and boost your endurance over time.

3. Burn Calories

A typical bungee class can burn 400–700 calories in just one session, depending on the intensity.

4. Improves Balance and Coordination

The suspension requires you to stabilize yourself, which improves balance and overall body awareness.

5. It’s Just Plain Fun

Let’s face it—how often do you get to feel like you’re flying while working out? The bounce and swing add a thrill factor that keeps you coming back.

What to Expect in a Bungee Exercise Class

If you’re searching for bungee exercise classes near me, here’s what most classes look like:

Warm-up: Light stretching and bungee safety instructions
Core Workout: A mix of cardio, resistance, and dance-inspired moves
Cool-down: Stretching and slower movements with the bungee
Duration: Typically 45 to 60 minutes

Instructors are certified and trained to guide you through moves that are safe and effective. No prior experience is needed, but a willingness to try something new is a plus.

Who Should Try Bungee Fitness?

Bungee fitness is suitable for:

Beginners looking for a non-intimidating entry into exercise
Athletes needing low-impact alternatives
People rehabbing from injury (with doctor’s approval)
Fitness enthusiasts wanting to spice up their routine

Some studios may have weight limits (usually between 90–250 lbs) for safety reasons, so it’s a good idea to call ahead.

How to Find Bungee Exercise Classes Near Me

To locate a bungee workout class near you, try the following:

Google Search: Type in “bungee fitness near me” or “bungee workout class near [your city].”
Fitness Apps: ClassPass, Mindbody, and other apps often list bungee classes at local gyms or studios.
Social Media: Search hashtags like #bungeefitness or #bungeeworkout to find nearby instructors or studios.
Ask Local Gyms: Many boutique gyms and dance studios are adding bungee to their group class lineup.

If you can’t find a local class, some brands even offer home bungee fitness kits with virtual training.

Final Thoughts

Bouncing into a bungee exercise class near me might be your next fitness thrill. If you’re looking to jazz up your routine, decrease the strain on your joints, or simply have more fun while sweating, bungee fitness hits all the marks. And with this kind of prevalence, and access, there’s probably a closet closer than you know.

So, suit up, clip in, and get ready to bounce your way to better fitness!