A common problem with home workouts is finding ways to stay challenged and increasing resistance. Today we’ll show you a creative solution that you can incorporate using items that you likely already have around the house.
The backpack workout includes a backpack weighted down with small, but heavy items, such as bags of rice, full water bottles, or even books. It behaves in the same way as a weighted vest, but without the cost. One thing to keep in mind when choosing your materials and filling your bag is to stay away from messy stuff like sand.
Home Backpack Workout
To maximize this workout, you’ll do four exercises while wearing the weighted backpack.
| Exercise | Reps |
| Regular push-ups | 10 to 20 |
| Squats | 10to 20 |
| Close grip push-ups | 10 to 20 |
| Lunges | 10 to 20 |
Further Instructions: Do each exercise one after another with no rest in between. That will be one round. Complete 3 to 5 rounds depending on fitness level.
Before you get started, make sure that the backpack is nice and snug, so that the weight doesn’t shift around as you move. This can not only irritate your skin, but can throw off your form. Do each exercise as quickly and safely as you can, for a total of five rounds. Although you may need to rest for about thirty to sixty seconds between rounds, the less time you rest, the better it’ll be for your cardio, so keep that in mind.
Although these exercises are simple and probably very familiar to you, it becomes a different challenge with the weighted backpack. Your first few rounds with the weighted backpack, you may need to adjust how many reps you can do until you can complete a full five rounds of ten reps for each exercise.
If you have the opposite problem, and the weight is too light, you can either add more weight, or do more reps. It may be useful to experiment with different materials, like bricks, if you can find them, or with books. If you find that you quickly run out of room in your backpack, you can add up to twenty reps of each exercise to stay challenged. Additionally, you can add more rounds, increasing them from five to eight. One of the great things about the backpack workout is that you have a lot of freedom to personalize it and make it work for you.
Teaming up the backpack workout with other strength-building exercises is a great way to get total body fitness. Check out our other videosand visit our site for more tips and exercises.
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