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During these turbulent times, with the COVID-19 pandemic not showing any signs of easing up. With gyms closed and the government only allows you to go outside once a day for a walk or bike ride.
With the panic buyers clearing the shelves in supermarkets, it appears the same is happening when trying to buy exercise equipment.
Staying active during these times of daily stress is essential not only for your physical wellbeing, but also just important your mental health.

Trying to get your usual training fix when stuck at home can be challenging.
Although challenging, it is possible in the home place. If you are unable to buy any equipment, there are other options available. It’s just a case of thinking outside the box.

An easy option is to train with a backpack. You’ll be surprised at how versatile it is. Increasing is weight is easy. I’ve found using books to be a great way.
The below exercises are all you need to give yourself a challenging full-body workout. The full technique breakdown can be found by following the links to each exercise below.

The video is to give you examples of what is possible in your home.

 

 

 

 

 

 

 

 

The technique breakdowns are filmed in the traditional gym setting.

Goblet squat (https://www.youtube.com/watch?v=z6_Y42BZgIo)

Rearfoot elevated split squat (https://www.youtube.com/watch?v=LWFrvXz2xt4)

Single leg deadlift (https://www.youtube.com/watch?v=tiK3B-H-34M)

Step-ups (https://www.youtube.com/watch?v=AdOqYo-Oqrw)

Single-arm shoulder press (https://www.youtube.com/watch?v=UTtGQh8PKB4)

Backpack swings (https://www.youtube.com/watch?v=aaHrfoIrASI)

Single-arm row (https://www.youtube.com/watch?v=_Q7oZQo_bZQ)

Pullovers (https://www.youtube.com/watch?v=QY_qEmtmIvE)

Lateral raises (https://www.youtube.com/watch?v=6J-88dMPf9I)

Overhead backpack extension (https://www.youtube.com/watch?v=GHn_GZBaFNU)

Supination curls (https://www.youtube.com/watch?v=EHgGDbbAY2U)

Lying hip flexion with backpack pullover (https://www.youtube.com/watch?v=Qcmmy-7_5iI)

As you can see, it is possible to get a great workout completed at home. When using a backpack, it’s very important to be aware of your wrist alignment. The wrist should stay parallel to your forearm at all times.

As always, if you have any questions, just ask.

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  • Why you might be feeling in pain
  • Why you may be restricted in certain movements
  • What movements to stay away from
  • What movements to perform to be pain-free
Find out