If you want to add some extra weight to your workout, you might immediately reach for dumbbells. But have you ever using considered the humble backpack for strength training? With points for portability and the potential to hold a range of different weights, or even an exercise mat, a backpack is the perfect companion for any on-the-go workout.
When you’re short on time (and that’s all the time, right?) it can be difficult to schedule regular workouts. This way you can take your workout with you, wherever you go. So by incorporating a backpack workout into your routine, you can be making regular strength gains even if you can’t get to the gym.
So grab your gym bag and tackle this backpack workout for a full-body circuit that’ll help you build muscle.
Why you can trust the workouts in Men’s Fitness
Here at Men’s Fitness, we work with top professionals in their field to provide you with the best advice possible; advice that comes from tried-and-tested theories and techniques. Read more about us here. This backpack workout was devised by F45 Tooting trainer and co-founder of the Plant Based Games, Connor McDonald.
How to do this backpack workout
Fill your backpack with books, tinned food, bottles of water, or anything else you can find to add enough weight that will challenge you. Perform each rep with control and focus on form throughout.
The exercises in this backpack workout
These are some of the best bodyweight exercises on their own, but adding extra resistance with a backpack will help you build muscle fast.
1. Bent-over row
| Reps | 15 |
| Sets | 4 |
| Rest | 60 secs between sets |
Why I like it: The bent-over row is an awesome strength-builder for the upper back, as well as the posterior chain and biceps.
How to do a backpack bent-over row:
- Keep a soft bend in your knees and hinge at your hips until your torso is almost parallel to the floor
- Start with arms at full extension, then contract your lats to pull the bag into your stomach, keeping your elbows tucked in
- Squeeze your shoulder blades at the top of the movement, then lower with control
- To increase the difficulty, single-arm row the backpack instead
2. Single-leg Romanian deadlift
| Reps | 12 |
| Sets | 4 |
| Rest | 60 secs between sets |
Why I like it: This move targets the hamstrings and glutes.
How to do a backpack Romanian deadlift:
- Gripping the bag, step one foot out in front of the other, keeping both feet hip-distance apart
- From there, slightly bend the back knee to increase the tension in the lead leg
- Keeping your chest up, hinge at the hips, leaning forwards until you feel the stretch
- Rise back to the start, complete the reps, then repeat with the other leg in front
3. Russian twist
| Time | 30 secs |
| Sets | 6 |
| Rest | 30 secs between sets |
Why we like it: The Russian twist is great for blitzing your core and stabilizing muscles.
How to do a backpack Russian twist:
- Start by sitting up with your legs slightly bent and heels off the floor
- Hold the bag out in front and focus on keeping your spine neutral
- Rotate your shoulders from side to side and rotate your trunk
- Just before the bag hits the floor, twist across to the other side
- Keep it up for 30 secs, rest for 30, and repeat
4. Overhead lunge
| Reps | 12 |
| Sets | 5 |
| Rest | 60 secs between sets |
Why I like it: The overhead lunge works multiple muscle groups, while challenging core strength and stability.
How to do a backpack overhead lunge:
- Stand with feet shoulder-width apart
- Raise the bag above your head on one side, brace your core and step forward with your opposite foot
- Drop your back knee until it’s just off the floor, then return to standing
- Focus on hitting a 90-degree bend in both knees when you’re at the bottom phase of the move
5. Upright row
| Reps | 15 |
| Sets | 4 |
| Rest | 60 secs between sets |
Why I like it: The upright row is a great exercise to build shoulder strength.
How to do a backpack upright row:
- Starting with the bag held with a narrow grip and hand fully extended, pull the bag up your body
- Allow your elbows to flare out to the side and raise them as high as possible while keeping the bag close to your body
- The focus on this exercise is to isolate the shoulders with a slow, controlled movement, and to keep elbows higher than the wrists at the top
- To progress, try using just one hand to pull the bag through the movement
6. Push-up
| Reps | 12-15 |
| Sets | 5 |
| Rest | 90 secs between sets |
Why I like it: All the benefits of a traditional push-up but that extra weight will work your upper arms and shoulders harder.
How to do a backpack push-up:
- Start in the high plank position with feet shoulder-width apart and hands slightly more narrow
- Keeping your core tight, bend at the elbows to slowly lower your chest down to the floor, ensuring your elbows stay close to your body
- Once your chest is just off the floor, press yourself back to the starting position
- To make it harder, raise alternate legs off the floor with each press-up, or bring the hands closer together to target the triceps more
One of my favorite exercise mats – the BodyPower Never Quit mat – would be an ideal choice for this bodyweight HIIT home workout.
