NERDSTRONG Backpack Workout

Here is another no-equipment workout. Now, I mean, no GYM equipment. Today, we're going to be using a "prop" to help us get a great bodyweight workout or even more intense workout based upon what you're carrying at the time. So, let's get to it!

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Oh, no, I'm stuck at the airport or maybe I'm at the park with no equipment, BUT I BROUGHT MY TRUSTY BACKPACK. I bought mine from King Kong and it's super durable and a great all around product. It's a bit pricey for some, but I think it was worth it as I've had no problems with it at all.


THE MOVEMENTS

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THE LUNGE

  • Set your upper body by making your chest proud and keep your eyes up.
  • Step forward and make sure your footing is solid.
  • Bend your back knee and hover it close to the ground.
  • Press off your front foot until you're standing once again.
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THE SQUAT

  • Cross your arms, have your elbows out a bit (this setup is because of the backpack straps)
  • Set your stance a bit wider than your hips
  • Screw your feet into the ground and sit back, sending your weight into your mid-foot and heels
  • Send your hips to your heels like you're sitting on a chair.
  • Go to a squat depth that's comfortable without breaking form.
  • Return to standing position.
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THE SHOULDER PRESS

  • Grab the upper handle of your backpack and position it on the backside of your arm
  • Keep your wrist over your elbow for a strong arm position.
  • Press overhead until your elbow extends, PUNCH THE SKY! ...stupid sky.
  • Return to the first position.
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THE HI PULL

  • Start with both hands gripping the top strap of the backpack.
  • Pull the backpack across the body and lift it until it's about mid-chest.
  • Don't let your elbows flair too high, keep them around shoulder height.
  • Control the decent of the pack on your way back to the first position.
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THE FORWARD RAISE

  • Grab both the shoulder straps.
  • Brace your core by flexing your abs.
  • Lift the pack out in front of you like you're handing it to someone to shoulder height.
  • Control the decent of the pack back to the first position.
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THE CURL

  • Hold the pack in one hand, extend your arm. Make sure you have a firm grip!
  • Curl the pack up without swaying your upper body. 
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THE OVERHEAD TRICEP PRESS

  • Grab the top handle with both hands. Position the pack behind your shoulders.
  • Keep your elbows in place and extend your arms, pressing the weight of the pack through the back of your arms (the tricep). 
  • Control the decent of the pack on the way back down to the first position.
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THE SWING

  • Grab the top handle of the pack with both hands.
  • Widen your stance to allow the pack to position itself between your knees.
  • Butt back, chest high. Take the pack to your butt and then extend your hips by standing up quickly.
  • Send the pack out and away from you. Keep a hold of the pack and secure all the items in the pack before doing this. :)
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THE LEAP

  • Place the pack on the ground. 
  • Hop over it. Pretty simple. 
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THE WORKOUT

10 min
Increase your rep count by +2 with every new round.

  • 10X LUNGES
  • 10X SQUATS
  • 20X SHOULDER PRESS (10R/10L)
  • 10x HI-PULL
  • 20X CURL (10R/10L)
  • 10X FRONT RAISE
  • 10X TRICEP PRESS
  • 10X SWINGS
  • 10X HOPS
  • REST :30