It's tough to maintain a solid workout routine while also balancing a busy schedule. Use Everlast Powercore Fitness Training Bag to sneak in a quick, yet highly effective fitness routine right at home. Fill the punching bag with either sand or water to start using. With sand, the training bag weights 370 pounds and 250 pounds with water (sand sold separately). Easily adjust the bag between 54 and 65 inches to find your perfect height. Once upright, practice your impressive jabs, hooks, and uppercuts on this versatile indoor free-standing heavy bag. Your joints and muscles are protected in every punch and keep thanks to the power transfer ring that absorbs high-intensity impact. The air-foam chamber offers a realistic feel, while the rounded design allows for easy maneuvering around the target. You can rest assure the upright training bag won't slide away or move from under you.Accomplish a versatile workout with this free-standing tool to enhance cardio, leg conditioning, and hand-eye coordination. Everlast Powercore Heavy-Duty Fitness Training Bag maximizes your home workout routine after just 1 use.