Master Your Core
Transform your training with the most versatile fitness tool designed for fitness enthusiasts who demand excellence. Build strength, stability, and power with movements that translate to real performance.
Strength
Traditional Push Up
Build upper body strength with this foundational movement using the Core Bomb as your base.
Position the Core Bomb horizontally beneath your chest with hands shoulder-width apart. Maintain a straight line from head to heels, engaging your core throughout. Lower your chest until it touches the Core Bomb, then press back up.
Strength
Swivel Push Ups
Add dynamic instability by swiveling the Core Bomb before each push up repetition.
Before each push up, rotate the Core Bomb so your hand positioning alternates - one rep with left hand above shoulder and right hand below, then swivel to reverse the positions.
Strength
Baseball Swings
Develop rotational power and core strength with dynamic swinging movements.
Hold the Core Bomb like a baseball bat and execute controlled swinging motions across your body.
Recovery
Upward Facing Dog
Open your chest and strengthen your back with this energizing morning stretch.
Position yourself with the Core Bomb supporting your hands, arms fully extended.
Strength
Offset Push Ups
Create unilateral instability by positioning the Core Bomb's ball closer to one side.
Place both hands on the bar with the ball positioned toward one side, creating an unstable surface that challenges each side of your body differently.
Strength
Roll Out Push Ups
Combine core stability training with upper body strength in this dynamic movement.
Start kneeling with hands on the Core Bomb. Roll forward into a plank position.
Strength
Single Arm 360
Master advanced unilateral coordination with full circular movements.
Using one hand, guide the Core Bomb through a complete 360-degree rotation around your body.
Strength
Single Leg Plank Hold
Challenge your balance and core stability with single-leg plank variations.
Assume a plank position with hands on the Core Bomb, then lift one leg off the ground. Maintain perfect alignment while balancing on three points of contact. This extreme stability challenge targets deep core muscles.
Strength
Front to Back Swings
Build explosive power with controlled pendulum movements in the sagittal plane.
Hold the Core Bomb overhead and swing it down between your legs, then drive it back up to the starting position. This ballistic movement develops posterior chain power while improving hip hinge mechanics.
Strength
Standing Rows
Simulate rowing movements to build back strength and improve posture.
Stand with knees slightly bent, weight in your heels. Lift the Core Bomb overhead like an oar, then drive it down explosively as if rowing through water. This functional movement strengthens the entire posterior chain.
Strength
360 Degree Swings
Master full-circle movements for comprehensive strength and coordination.
Begin with the Core Bomb in front of your face, then swing it up and over one side of your body, allowing gravity to guide the descent. Continue the pendulum motion back to center, working both directions equally.
Strength
Mill Swings
Develop shoulder strength and stability with controlled vertical swinging patterns.
Grip the Core Bomb near the handle end and hold it vertically. Push it across your body and let gravity bring it back while you guide the motion with control. Can be performed inside or outside the body.
Strength
Seated Rows
Perfect your rowing technique while building back strength from a seated position.
Sit with legs slightly bent and feet grounded. Reach the Core Bomb forward as far as possible, then pull back explosively, squeezing your shoulder blades together. Perform three powerful rows per side.
Strength
Ballistic Curls
Utilize momentum and dynamic movement patterns for explosive strength development.
Hold the Core Bomb and execute dynamic swinging movements, utilizing momentum to transition the weight from one side of the body to the other. This ballistic movement engages multiple muscle groups while building coordination and balance.
Strength
Shovel Movements
Build functional strength with natural shoveling movement patterns.
Bend your knees and keep weight in your heels as you lower down to scoop the Core Bomb. Drive up explosively and throw the weight over your shoulder, incorporating thoracic spine extension at the top.
Strength
Seated Twists
Strengthen your obliques and improve rotational power with controlled twisting movements.
Sit with knees slightly bent, holding one end of the Core Bomb. Touch one end to the ground beside your body, then rotate to touch the opposite side. For increased challenge, lift your feet off the ground.
Recovery
Wide Knee Child's Pose
Stretch your lats and open your hips with this restorative movement.
Place your hands on the Core Bomb in a push-up grip position, then roll out while allowing your upper body to sink toward the ground. This creates a deep stretch through your latissimus dorsi and hips.