{"id":2073,"date":"2024-09-23T10:45:19","date_gmt":"2024-09-23T09:45:19","guid":{"rendered":"https:\/\/mensfitness.co.uk\/?p=2073"},"modified":"2024-09-23T10:47:39","modified_gmt":"2024-09-23T09:47:39","slug":"backpack-workout","status":"publish","type":"post","link":"https:\/\/mensfitness.co.uk\/workouts\/backpack-workout\/","title":{"rendered":"This backpack workout is a full-body circuit made to build muscle"},"content":{"rendered":"\n

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>, a backpack is the perfect companion for any on-the-go workout.<\/p>\n\n\n\n

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.<\/p>\n\n\n\n

So grab your gym bag and tackle this backpack workout for a full-body circuit that’ll help you build muscle.<\/p>\n\n\n\n

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Why you can trust the workouts in Men’s Fitness<\/h3>\n<\/div>\n\n\n\n
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Here at Men\u2019s 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<\/a>. This backpack workout was devised by F45 Tooting<\/a> trainer and co-founder of the Plant Based Games<\/a>, Connor McDonald.<\/p>\n<\/div>\n<\/div><\/div>\n\n\n\n

How to do this backpack workout<\/strong><\/h3>\n\n\n\n

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.<\/p>\n\n\n\n

The exercises in this backpack workout<\/h3>\n\n\n\n

These are some of the best bodyweight exercises<\/a> on their own, but adding extra resistance with a backpack will help you build muscle fast.<\/p>\n\n\n\n

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  1. Bent-over row<\/strong><\/a><\/li>\n\n\n\n
  2. Single-leg Romanian deadlift<\/strong><\/a><\/li>\n\n\n\n
  3. Russian twist<\/strong><\/a><\/li>\n\n\n\n
  4. Overhead lunge<\/strong><\/a><\/li>\n\n\n\n
  5. Upright row<\/strong><\/a><\/li>\n\n\n\n
  6. Push-up<\/strong><\/a><\/li>\n<\/ol>\n\n\n\n

    <\/a>1. Bent-over row <\/h4>\n\n\n
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    \"Try<\/figure><\/div>\n\n\n
    Reps<\/strong><\/td>15<\/td><\/tr>
    Sets<\/strong><\/td>4<\/td><\/tr>
    Rest<\/strong><\/td>60 secs between sets<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

    Why I like it: <\/strong>The bent-over row is an awesome strength-builder for the upper back, as well as the posterior chain and biceps. <\/p>\n\n\n\n

    How to do a backpack bent-over row:<\/strong><\/p>\n\n\n\n