Fitness Bag can be used for cardiovascular exercises, muscle strength and endurance, balance, joint stability, and agility, coordination and flexibility. Fitness bag training can be compared with kettlebell training with similar benefits. The Fitness Bag is soft and thus can be dropped without fear of injury. There are different ways of holding and gripping the Fitness Bag to provide a variety of stimulus to the body. It can used in different positions – standing, kneeling, prone and supine. It can be thrown safely and used for punching and kicking activities. Fitness Bag training is suitable for training at the gym, team sports, combat training and home use and is also suitable for young athletes.