Fresh Start to Fitness: Weighted Backpack Workout

Fresh Start to Fitness. (Photo: KUTV)

No matter what your situation may be, there is always an abundance of opportunity to exercise, says Jeffrey Beck, exercise specialist with the Intermountain Medical Center Heart Institute in Murray. All you need for the following routine is a backpack and stuff to fill it with, says Beck.

He recommends that you complete this body toning backpack workout three times per week to start seeing improvement in your health:

1) Side Squat Travel: Strap the backpack onto your back. Step to your right with your right leg until your feet are greater than shoulder width apart. Squat down until your thighs are parallel to the floor. Come back to starting position and slide your left foot in to meet your right. Continue to do this movement as you travel to the right for 5 reps. Then switch sides and travel to your left for 5 reps. Complete 2-3 sets of 5 reps per leg.

2) Front Raise and Twist: Hold the backpack in front of you, feet shoulder width apart. Raise the backpack straight out in front of you at chest level. Rotate the backpack to the right as if you were turning a steering wheel and then to the left. Repeat twice per side and then return to starting position. This constitutes 1 rep. Complete 2-3 sets of 10 reps.

3) Backpack Kickbacks: Hold the backpack in your right hand. Step forward with your left leg and hinge forward from the hips. Bring the backpack up to your side, keeping your elbow bent at a 90 degree angle. Kick the weight back by extending through the elbow. Return to starting position. Do 10 reps and then switch arms. Complete 2-3 sets of 10 reps per arm.