If you are isolated at home or cannot afford to go to the gym, it does not mean that you cannot train and achieve the healthy and physical goals that you are looking for your body.
Using household or household items, you can train and get many benefits. If you don’t have weights at home: Use a backpack with a load inside it for added resistance and to help build strength.
These weighted backpack exercises are great for building muscle at home. All you have to do is fill it with heavy objects like books or water bottles and you are totally good to go. This workout is convenient, adaptable, and most of all effective!
Fill the backpack with approximately 5-10 kg depending on your fitness level. Perform all four resistance exercises consecutively with 30 seconds of rest between exercises.
After completing the fourth exercise, rest for a minute and then repeat the round. Do three rounds in total.
Exercises at Home with A Backpack – Routine A
1.A Table with Weight
How to do it: Get on all fours in a push-up position, but bend your elbows and place your forearms on the floor. The elbows should be aligned directly below the shoulders and your weight should be supported between the forearms and toes.
Activate your core by squeezing and n or allowing your midsection to drop.
Try to hold this position while breathing normally for 20 seconds, gradually working up to 60 seconds.
2.A Bear Hug Squat
How to do it: Standing with your feet slightly wider than shoulder width apart, with your backpack sitting on the ground vertically between your feet.
Get into a squat position and pull the backpack towards your chest, hugging the backpack with both arms and returning to a standing position.
This is the starting position. Keeping your head and back straight, push your hips back and squat slowly until your thighs are parallel to the floor; the knees should be directly over the toes, but avoid extending beyond the feet.
3.A Walking Lunge
Targets: hamstrings, quads, glutes, and calves.
How to do it: Stand with your feet hip-width apart, using your loaded backpack. Take a big step forward with your left leg and lower your body until your left thigh is parallel to the floor.
Your right leg should be bent at 90 degrees, your knee should be a centimeter or two off the ground. Push off with your front foot and assist with your back foot (maintain balance and stability at all times) and take another big step forward with your right foot, immediately lowering your body until your right thigh is parallel to the floor.
That is a repeat. Do it 10 times.
4.A Shucking
Targets: lower back, hamstrings, quads, glutes, and trapezius
How to do it: Stand in front of your loaded backpack with your feet more than shoulder-width apart. Rotate at the waist to reach and grab your backpack, either by the straps or the material.
Your knees should be slightly bent. Without standing up, swing the backpack from one foot to the other, transferring your body weight from one hip to the other. Keep the weight on your heels and shoulders down and back.
With each swing, you can touch the backpack to the ground, but do not let go.
Accelerate as you get comfortable with the movement. Scrolling from side to side and back is equivalent to one repetition. Do it 10 times.
Exercises at Home with A Backpack – Routine B
1.B Backpack Flex
Targets: chest, shoulders, triceps and core
How to do it: Put a loaded backpack on your back.
Kneel on the floor and stand with your arms outstretched, your hands shoulder-width apart and your legs extended behind you, feet together. (If you find it too difficult, skip the backpack until you build up your strength.)
Bend your elbows and slowly lower your chest towards the ground and slowly push up until your arms are straight (elbows unlocked). Do 10 reps.
You may also be interested in: 20 Types of Push-ups Don’t Repeat the Same Over and Over Again!
2.B Farmer’s Walk
Targets: quadriceps, hamstrings, glutes, traps, forearms, calves.
How to do it: Stand with your feet shoulder-width apart with the backpack on the ground horizontally in front of your feet.
Bend your knees and carefully lift the backpack, placing it in the curves of your arms, close to your body. Pushing off the balls of your feet, walk forward for 20 steps, turn around, and walk backward.
As your strength builds, advance this exercise by pressing the backpack over your head before walking forward.
3.B Clean and Press
Targets: whole body
How to do it: Stand with your feet shoulder-width apart and your backpack lying on the ground in front of you. Push your hips back, bend your knees, and lower your hands to grab the top and bottom of your pack with a strong grip.
In an explosive motion, bring the pack up to your shoulders by pushing your hips forward and pushing your feet toward the floor to stretch your legs.
When the backpack reaches your chest, allow it to roll over your knuckles, over your hands, and then press the backpack over your head until your arms are straight.
Reverse the movement to return the backpack to the floor. Do it 10 times.
4.B Backpack Wiper
Targets: core muscles.
How to do it: Lie on your back with your knees bent and your feet flat on the floor.
Grab your loaded backpack with both hands and extend your arms over you.
Keeping the backpack elevated above you and your head and back on the floor, slowly lift your knees toward your left shoulder.
Slowly lower your legs to the left, keeping your feet from touching the floor, and then repeat the movement, this time bringing your knees toward your right shoulder and toward the floor. That is a repeat. Do it 10 times.
Weekly Workout Routine at Home with Backpack
MONDAY
- Workout A – 3 sets of 10 reps. In the plank exercise, duration of 15-20 sec. 30-second breaks between sets.
WEDNESDAY
- Workout B – 3 sets of 10 reps. In the farmer’s walk exercise 20 steps. 30-second breaks between sets.
FRIDAY
- Cardio – walk using a loaded backpack for at least 45 minutes.
Conclusions
The training pack is intended if you cannot go to the gym, and it is excellent to maintain and develop muscle mass when you do not have the equipment to train. However, before starting these exercises, there are a few things you need to know before starting:
- Balance Your Backpack: Evenly distribute the weight in your backpack to ensure a balanced workout.
- Make sure your backpack is closed – the last thing we want is for objects to fly everywhere during training.
Overall, this is a great home workout for anyone who can’t hit the gym, but still wants to work out. The best thing about backpack exercises is not only that you can train numerous muscle groups without having to change equipment, but that you can change the weight as you see fit.
