Backpack Workout

I am walking the Camino de Santiago this summer and will be required to carry my backpack for 40 days straight, 6-8 hours a day!  I am adding this workout at least once a week leading up to the trip to help prepare my body.  This workout targets your legs, core and upper back.

Equipment: weighted vest or backpack, bench, dumbbells, mat

Program: 10-12 reps each x 3 set.  Rest about a 30 seconds between sets.  Rest about a minute before moving onto the next exercise.  Start light with your load.  The vest I’m wearing is 10 lbs.

Exercises:

  1. Bench step-ups with knee lift (R, then L) — option to add additional resistance in the form of dumbbells 
  2. Bench step-downs (R, then L) — option to add additional resistance in the form of dumbbells 
  3. Rotating upward chop w/dumbbell (R, then L)
  4. Squat, curl, overhead press combo
  5. Side plank with hip dips
  6. Plank walk (switch lead arm halfway through set)
  7. Elevated single-leg bridge

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