Full Body Routine At Home with Just a Backpack

Use it is a simple full body routine to do at home, using a simple backpack with weight. These exercises will help you gain strength.

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 bodily and healthy goals 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: Wear a backpack with a load inside it for added endurance and 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 ready to go. This training is convenient, adaptable and above all effective!

Fill the backpack with approximately 5-10 kg of weight depending on your level of fitness. Perform the four resistance exercises consecutively with 30 seconds of rest between exercises.

After completing the fourth exercise, rest for one minute and then repeat the round. Do three rounds in total.

Home exercises with backpack – Routine A

1. A Table with weight

Objectives: the core and the back.

How it”s done: Get on all fours in a flexed position, but bend your elbows and place your forearms on the floor. Your elbows should line up directly below your shoulders, and your weight should rest between your forearms and toes.

Activate your core by squeezing and not allowing your middle to come down.
Try to hold this position while breathing normally for 20 seconds, gradually working up to 60 seconds.

2. A bear hug squat

Targets: quads, hamstrings, glutes, and twins.

How it”s done: Stand with your feet slightly wider than shoulder width, with your backpack sitting vertically on the ground between your feet.

Get into a squat position and pull the backpack to your chest, hugging the backpack with both arms and returning to the standing position.

This is the initial pose. 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 prevent them from extending beyond the feet.

Then push up to stand up, and repeat. Do it 10 times.

3. A walking lunge

Targets: hamstrings, quads, glutes, and twins.

How it”s done: 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 an inch or two above the floor. Pushes with the front foot and helper with the rear foot (keep balance and stability at all times) and takes another big step forward with the right foot, immediately lowering the body until the right thigh is parallel to the floor.

That is a repeat. Do it 10 times.

4. A Shucking

Objectives: lower back, hamstrings, quads, glutes and trapezius

How it”s done: Standing in front of your loaded backpack with your feet more than shoulder-width apart. Turn at the waist to reach and grab your backpack, either by the straps or the material.

Your knees should be slightly bent. Without stopping, 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 floor, but don”t let go.
Accelerate as you become comfortable with the movement. Scroll back and forth and back equals one repetition. Do it 10 times.

Home exercises with backpack – Routine B

1. B Flex with backpack

Objectives: chest, shoulders, triceps and core

How it”s done: 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 outstretched behind you, feet together. (If you find it very difficult, skip the backpack until you increase your strength.)

Bend your elbows and slowly lower your chest to the floor and slowly push up until you have your arms straight (elbows unlocked). Do 10 reps.

2. B Farmer”s Walk

Targets: quadriceps, hamstrings, glutes, traps, forearms, twins.

How it”s done: 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 the balls of your feet, walk forward for 20 steps, turn around and walk backwards.

As you increase strength, advance this exercise by pressing the backpack over your head before walking forward.

3. B Clean and Press

Objectives: the whole body

How it”s done: 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 grip the top and bottom of your backpack with a strong grip.

In an explosive movement, bring the backpack to your shoulders by pushing your hips forward and pushing your feet to 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 Windshield wiper with backpack

Objectives: central muscles.

How it”s done: 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 on you and your head and back on the floor, slowly lift your knees towards 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 closer to your right shoulder and toward the floor. That is a repeat. Do it 10 times.

Weekly home workout routine with backpack


  • Training A – 3 sets of 10 repetitions. In the plank exercise duration of 15-20 sec. Rest between series of 30 seconds.


  • Training B – 3 sets of 10 repetitions. In the farmer”s walk exercise 20 steps. Rest between series of 30 seconds.


  • Cardio – walk wearing a charged backpack for at least 45 minutes.


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 should know before you start:

  • 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 an excellent home workout for anyone who can”t get to the gym, but still wants to workout. The best thing about backpack exercises is not only that you can train numerous muscle groups without having to change equipment, but you can change the weight as you see fit.

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