Unleash the power of ‘live weights’ with a no-muscle-left-behind Tidal Tank workout

Every effective workout needs a dash of surprise. Your favorite form of exercise might be CrossFit, or dance class, or running, but your body thrives when you keep it guessing. And the Tidal Tank ($60)—a dynamic piece of gym equipment that’s basically a giant water bottle—is the plot twist your gym regimen needs.

Casey Chiro, DC, a chiropractor in Los Angeles recently highlighted the Tidal Tank on Instagram. “It’s the perfect tool for functional training. It solves problematic movement patterns, prevents injuries and however you use it, it trains your entire body,” he write. Plus, it’s totally customizable. You can adjust its weight to any amount between 0 to 45 pounds depending on how much you want to train with on any given day.

According to the company based in the Netherlands, Tidal tank workout movements with this piece of equipment differ from other forms of strength training. The water sloshes around as you move, creating “live weight” that your muscles won’t be able to predict. “This trains athletes to be robust, promotes muscle growth for the fitness-lover, and most of all—according to our customers—is a lot of fun,” writes Tidal Tank.

If you’re game to order one, I say go for it. However, if you want to get the feel for how the workout will go first, Dr. Chiro says you can try it with one of your gym’s sandbags, a medicine ball, or free weights. Ready?

3-move Tidal Tank workout to confuse your body in the best way

Perform each movement for 30 seconds, take a 1 minute break. Repeat the whole set 3 to 5 times.

1. Cross body shoulder raises

Starting in a short lunge position with your right foot forward, grip the Tidal Tank or sandbag with both hands and swing it down and to the side. Bring it back to chest height.

Repeat for the 30 seconds on the opposite side. 

2. Alternating Reverse lunges

Begin standing straight, gripping the Tidal Tank between your hands at hip level. Step your right foot back into a lunge and swing the Tidal Tank down and to the left. Return to standing with the tank at hip-level once more. Step your left foot backward into a lunge and swing the Tidal Tank down and to the right. Return to standing with the tank at hip-level once more.

Complete 30 seconds. 

3. Anti-rotation splashes

Come to stand with the Tidal Tank between your hands. Bend your knees and keep your back flat, abs engaged as you swing the tank from right to left.

Complete 30 seconds.

Cool down with some yummy stretches:

So leg day’s your favorite? Roger that. Here’s why calf raises should 100 percent be included in your workout.