30 Backpack exercises for a full body workout

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30 Backpack exercises for a full body workout
In this video I show you 30 exercises you can perform at home with zero workout equipment, all you need is a backpack! The movements in this video are categorized by pushing (chest, shoulders and triceps) pulling (back and biceps) Legs (quads, hamstrings, glutes, and calves) and full body exercises! There is a wide variety of movements that range from easy to very difficult, and you can make them even more challenging if you add in a slow tempo!
Perform 3-5 sets of 10-20 reps for each exercise, or do a circuit of several rounds for a nice HIIT workout.
Leave any questions down below, drop a like and subscribe! Thanks for watching!
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I am not a doctor, or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. I will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

Опубликовано:

30 сен 2024

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Комментарии : 198

@ConstantlyVariedFitness 4 года назад

If you found this video helpful leave a like and subscribe for more content to help you reach your fitness goals faster!

@robertsimon4254 4 года назад

Great video bro

@mitchellkessler3408 3 года назад

Really ni e

@dendenanimation1496 3 года назад

It would helpful if you put what part of the body the workout targets

@aprayingatheist2378 3 года назад

@@dendenanimation1496 he kind of did, look it up

@goodheart1173 Год назад

5 day am doing like 25 kg full of brick in my old bag 💗💗💗😂😁😁 fell also big body now

@fatherslob4834 4 года назад

Can’t believe I’ve been reduced to a book bag

@ConstantlyVariedFitness 4 года назад

Gotta do what you gotta do.

@basedcataphract5852 3 года назад

Yeah, I mean finally a use for a maths book or an english book

@CarlosRamirez-ng4nk 2 года назад

This is good for when on vacation 👍

@ayman-dv6cy 4 года назад

thank you bro i was struggling without the Gym

@ConstantlyVariedFitness 4 года назад

Of course! I wanted to help out. Let me know if there's any other videos topics you'd like me to cover.

@hardik910 3 года назад

@@ConstantlyVariedFitness plzz tell how we can recover from kyphosis permanently

@skyegreco3342 3 года назад

Instructions weren’t clear, my backpack was empty and I’ve been doing this for weeks

@skyegreco3342 3 года назад

@mr.jtotheltothez9786 2 года назад

What?

@wissam4920 Год назад

Add some books

@IRDurrani Год назад

Add something should weigh more then 10kg

@mthenry66 Год назад

😂😂😂😂

@alexmga9303 4 года назад

“Add some books” lol I live in the countryside I put two heavy rocks on my backpack lol Thanks for the video, it really comes in handy

@ConstantlyVariedFitness 4 года назад

Lol, whatever gets the job done! Glad the video helped!

@mitchellkessler3408 3 года назад

Those books are heavier then 2 rocks unless their big

@steelshot1947 3 года назад

That’s exactly what I did lol

@psgaming772 4 года назад

Nice Video ❤️ really help me because the gym closes because of the corona virus and stay safe and keep up bro❤️💪🏼

@ConstantlyVariedFitness 4 года назад

I'm glad you liked it! Stay safe!

@SunnyS3506 Год назад

Really good workouts mate, bag work is a fooking killer. I am dripping with sweat. It was mainly the leg work that really got me struggling. Great reference point for my training. Big Thank yous.

@prit9793 4 года назад

how lbs was your backpack after putting the three books inside it?

@c.edwards4457 3 года назад

I put a bunch and I got 20

@lyfao-werefunnyandweknowit9526 4 года назад

I have done a couple backpack workouts on my channel but It's hard to keep finding new ways to do things at home with limited equipment ... thanks for some great ideas on my next workout... It's hard to keep finding new ways to do things at home with limited equipment (-: stay safe

@ConstantlyVariedFitness 4 года назад

Glad the video helped out!

@musicislife7464 4 года назад

Put something really heavy in it . Like a sandbag 😂 it really works lol. !

@manfredmann2766 4 года назад

Came here because I bent my 1 inch 15 lb bar to where I cannot use it anymore due to an accident. I started doing some of these in March due to gym closures. Now I have use the backpack again, until I am able to procure a new bar. Some of those exercises are very challenging with very little weight too. Thanks for the posting some good ideas because I will need them 👍

@ConstantlyVariedFitness 4 года назад

Of course Manfred. Glad they helped.

@reavertn3104 4 года назад

This video should go viral! Thank you so much bro

@ConstantlyVariedFitness 4 года назад

HAHA! I could only hope! Thanks for the kind words!

@ethyl_alcohol774 5 месяцев назад

Pushing 0:34 Pulling 1:30 Legs 2:38 Full Body 4:08

@GamingBlud 4 месяца назад

I'll do this and I'll update u after 1 week

@001zne7 3 месяца назад

Results? Got any progress?

@lakshyianrishi9554 3 года назад

bro how to gain weight

@ConstantlyVariedFitness 3 года назад

I believe you mean gaining muscle. Find foods that are easy for you to consume but are higher in calories. Things like yogurt, peanut butter, protein powders, granola bars, etc. Then follow a 3-5x a week muscle building program.

@redpikmin017 4 года назад

I've done some of these with my weights, I only I could do them rn

@loislane3972 3 года назад

Explains yet....again.....The Gym is alllllllllll hype& social!!! 😢Sadly, I joined a Gym& hired a Trainer....only to be straight-up disappointed& EOS Gym was a total waste of My revenue Le$$on.Learned.😢

@lezarik6112 4 года назад

I wonder if it's ok to do all these 30 on a single workout. Say 10 reps each times 3 sets

@ConstantlyVariedFitness 4 года назад

You could do that. That would be a total of 900 reps which is a lot! I would probably pick 5-10 movements hitting different body parts.

@lezarik6112 4 года назад

@ConstantlyVariedFitness btw thanks for this video coz right now I don't have equipment like dumbbells and can't purchase yet due to quarantine.... this video gives me full body workout with a weighted backpack that I have. I no longer have to search for separate workouts and add them up. This video completes everything. I just hope that they will hit every muscle hard..Thanks a lot for this bro

@sanketdhotre1021 3 года назад

Bro can i do pull push leg with bag as my workout. i am beginner and don't have any knowledge about exercises

@jayye.8886 4 года назад

how much rest should you have between each set?

@ConstantlyVariedFitness 4 года назад

Ideally around :30-:60 just so you have enough time to shake it out but get back to it quickly and really tax the muscles after completing all the sets.

@iamjakesexton 3 года назад

He never said we would need chairs, jk :)... Awesome video, I used this video to show my middle school students some at-home workouts.

@ConstantlyVariedFitness 3 года назад

Haha! 😁 So awesome to hear that the video was helpful!

@CantSeeBraill 4 года назад

Hey homie very helpful video!! Fairly new to working out, Can you offer some quick advice if you don’t mind? How many exercises should I do from each category and does it matter which ones? Also how would u recommend I break it down like 4x8 4x10 or 4x12. Much appreciated if u see this also great video thanks again!

@sfinkmbyrma3457 4 года назад

Hi, I can have results with these exercises?

@ConstantlyVariedFitness 4 года назад

You sure can. Follow the process in the description to create different workouts.

@issabraham 3 года назад

if people can have results with no weight imagine with this

@hudsondunn8385 4 года назад

Can you make time stamps?

@AceHardy 4 года назад

🏋🏽‍♀️🔥

@ree2006 3 года назад

This is so helpful during quarantine, thank you so so much 🙏

@unitedmg1171 4 года назад

I put 2 xboxes and 4 bricks

@ConstantlyVariedFitness 4 года назад

Lol. Why do you have 2 Xboxes?

@Kevin-cy2dr 4 года назад

Ive tried this but the only problem is progressive overloading becomes harder. After few weeks the initial weight becomes easy to carry, when you're trying to add extra weight at some point the surface area will not be sufficient i.e you have buy a bigger bag

@ConstantlyVariedFitness 4 года назад

Add a 3-5 seconds tempo on the eccentric (lowering) portion of each rep. This will build more time under tension and can help once the weight is no longer challenging

@SunnyS3506 Год назад

One arm pressups with a backpack will keep you going bud. 2 yrs late but hey. :)

@jesusssheep 4 года назад

How many of these do you do and how much sets for them all and also how many reps for all of them?

@ConstantlyVariedFitness 4 года назад

It depends what type of workout you want to do. Pick the exercises of the body part(s) you want to train. Then you can do a circuit of all the exercises, or just do sets and reps of one exercise before moving to the next. Example: 5 rounds 12-20 reps of each exercise Or 4 Sets 8-15 reps each exercise with :60 rest between each set, before moving on to the next exercise.

@jesusssheep 4 года назад

ConstantlyVariedFitness oh ok and last question: does most of the workouts listed on the videos work on the core?

@ConstantlyVariedFitness 4 года назад

A few of the more dynamic ones at the end of the video will target your core.

@jesusssheep 4 года назад

ConstantlyVariedFitness thanks

@kate1580 4 года назад

What specifically targets the biceps?

@ConstantlyVariedFitness 4 года назад

The curls, bent over rows, and upright rows target the biceps.

@kate1580 4 года назад

@@ConstantlyVariedFitness Thank you so much!

@hazzyp9147 4 года назад

Yo if I achieve my fitness goals I owe it all to you bro, thank you so much for this tutorial💪

@ConstantlyVariedFitness 4 года назад

Best of luck Hazzy! Let me know if there's anything I can do to help

@bigdbreada 3 года назад

Any results?

@yenew7584 2 года назад

Progress?

@Adel-AH 2 года назад

Progress broo??

@ahnafrahman8856 4 года назад

Really handy especially since gyms are closed, also do these workouts actually help you get gains as I’m A beginner?

@ConstantlyVariedFitness 4 года назад

What is your definition of gains? Build strength and muscle size? Yes if you go heavy and perform 3-4 sets of 8-15 reps to near failure each time.

@ahnafrahman8856 4 года назад

ConstantlyVariedFitness oh ok thank you and keep up the good content 💯💯

@ConstantlyVariedFitness 4 года назад

Let me know if there's anything else I can do to help.

@hasansyed_ 7 месяцев назад

Discount Hamza

@jayye.8886 4 года назад

this is genius and you are genius thankkyouuuuu

@ConstantlyVariedFitness 4 года назад

Haha no problem! Glad you liked the vid!

@talhashah1011 3 года назад

If only my dad could just not be lazy lolz

@VinyZikss 3 года назад

Yo gym is closed again so this video is absolutely perfect for me. Thanks man!!!

@Tectonicfitness 4 года назад

That was very well done.

@ConstantlyVariedFitness 4 года назад

Thanks Howard, I appreciate the nice words!

@toria02 4 года назад

This is so clever! Thank you for some great ideas!

@ConstantlyVariedFitness 4 года назад

Glad you liked the video Toria! Let me know if there's anything else I can help with.

@4rl0ng 4 месяца назад

W mans

@atlaswilliams9639 2 года назад

This actually makes my dumbells 10x as useful.

@Ronannnnn 4 года назад

I have to do this for pe

@Ronannnnn 4 года назад

i have a zuka bag.......

@lezarik6112 4 года назад

Btw how heavy the backpack should be? Mine is 15 lbs.

@ConstantlyVariedFitness 4 года назад

The goal was to make something to allow people to hit everything with zero equipment. I'd recommend 15-25 pounds. If you can add more, perfect!

@PK-rp6yk 6 месяцев назад

This is amazing. I will be on a backpack trip and this could be my workout.

@theunmobablespes6582 5 месяцев назад

Okay ive seen Like 4.3 million workout videos on youtube but that mantis thingy is new to me. Congrats !

@unitedacts9544 3 года назад

OMG......first time in my life..... watching the another use of school bag

@thiagof296 4 года назад

Realy good video

@ConstantlyVariedFitness 4 года назад

Thank you! 😁 I appreciate that. Let me know if there's any other topics you'd like to see covered.

@aprayingatheist2378 3 года назад

Water gallons are 8 lb and 16 oz water bottles are a pound each that way I know the exact weight I'm putting in my backpack

@kodeine222 Год назад

Does this build muscle or what or more cardio , I’m trying to get a bit bigger but I’m not expecting to get huge like this

@samanthasosa2218 3 года назад

I use 2 dumbbells 15lb each in my backpack while holding a 40 lb dumbbell while working out .I rlly want to grow MUSCLES on my lower body. Do u think that’s enough or can that damage you? Cause it is pretty heavy for me

@Bablu0712 7 месяцев назад

God bless you and your family sir🎉Thank you for sharing it sir🎉🎉

@goodheart1173 Год назад

doing from 5 days with full of brick in my old bag and fell big body now 😂😂😁💗

@Zutzuuu Год назад

POV: your dad's training for the road to school

@epik8084 2 года назад

POV: you don't have weights

@notmapis7942 3 года назад

Don't mind me just putting skips for myself 1:00 1:23 1:38 2:00 2:28 2:37 3:00 3:20 3:40 3:50 4:05 4:55

@chiragkaushik7748 2 года назад

Brother can you please tell me how to increase stamina for workout i mean for more repetitions . I became really tired after small amount of workout .

@gamingsquad4507 4 года назад

Do weights help lose body fat

@ConstantlyVariedFitness 4 года назад

They can increase the amount of muscle you have, thus your body utilizing more calories in order to fuel your muscles. So sort of, but the best way to lose body weight is to have a clean diet and do cardio. In my opinion, utilize weight training, cardio, and a healthy diet is the way to go.

@Daniel-pu7le 3 года назад

Ty so much, cuz im a skinny 14 yrd Trying to legitimately workout with out weights yets.( so I dont hurt myself) 👍

@sleshhsh 2 года назад

hows it going mate

@Daniel-pu7le 2 года назад

@@sleshhsh damn, ngl I forgot I said this 😆

@sleshhsh 2 года назад

@@Daniel-pu7le damn 5 months ago? me too mate but wow 😵💫

@Daniel-pu7le 2 года назад

@@sleshhsh ikr, it's crazy lol

@10Ariyan 9 месяцев назад

How it's going? @@Daniel-pu7le

@ihateschool1239 4 года назад

Is it OK for a 15 year old to do this

@ConstantlyVariedFitness 4 года назад

As long as you focus on moving slow and controlled, while not overdoing sets or reps of the exercises. Check the description below for suggestions on how to build out your workouts.

@Premyelure45.18.7 9 месяцев назад

Sir do this workout grows muscles😢

@mlx79 4 года назад

Why didn’t u add reps and sets

@ConstantlyVariedFitness 4 года назад

Because the video is just exercises to help you create your own home workouts, not necessarily do each exercise from the video in one single workout. I give a small recommendation in the description.

@028Lola55555 4 года назад

sick video

@sydneydulcio1495 3 года назад

I have no words....this video was too good

@ConstantlyVariedFitness 3 года назад

Thanks Sydney! Glad to hear you enjoyed it.

@BodyBliss_by_Nadine 4 года назад

Oh wow really creative! Love that 👌

@ConstantlyVariedFitness 4 года назад

Definitely wanted to help out anyway I could during quarantine!

@aakarsh8667 4 года назад

Can I do these exercises daily ! ?

@ConstantlyVariedFitness 4 года назад

I would pick 3-5 exercises to do, and then follow the workout style I have posted in the description. I wouldn't do all of them every day, that would be a little much.

@milliexp 4 года назад

i have weights at home but my pe teacher wants everyone in class to do this smh

@autumn3674 3 года назад

Holy smokes there is a lot to do with only a backpack and books

@pingpong4401 3 года назад

Loved this mate Thanks 🤩

@johnronaldegana9108 3 года назад

what workout routine can be made with these exercises?

@OnochieAfigbo Год назад

Great video. I love the music, too!!!

@arwudlejon2819 3 года назад

Will it help me build more muscle? Like in the gym?

@merritt2014 4 года назад

Thought about just doing this, not cause I have no money, but because fucking everything's out of stock lol.

@ConstantlyVariedFitness 4 года назад

Haha, that's exactly why I made it. Stuff is so hard to find right now.

@BrosephRussell 3 года назад

Awesome great idea thank you for the video

@teosuperman_ 4 года назад

Very nice work bro

@ConstantlyVariedFitness 4 года назад

Thanks! Glad you enjoyed the video

@bananacat9139 2 года назад

Thanks a bunch for the vid. It gives me ideas to vary my exercise.

@eksen7221 Год назад

Thank you so much! I really need this

@kushalb6863 3 года назад

which ones are chest workouts?

@9Mars3 4 года назад

Yes yes and many yes! Love it

@ConstantlyVariedFitness 4 года назад

Glad you like the video! Feel free to share it with anyone who doesn't currently have equipment.

@mistyguy9997 2 года назад

Damn, so many lunges

@anniem3586 4 года назад

Thanks for this.

@ConstantlyVariedFitness 4 года назад

You're very welcome Annie!

@SavMacCauley 4 года назад

Nice vid. What's this track?

@kipi5694 3 месяца назад

Genius

@sineadwhite3555 3 года назад

Thanks for this! Fantastic video

@privet384 2 года назад

That's good idea !

@kibuukafitzpatrick3907 2 года назад

So interesting

@raysingh448 4 года назад

💪

@WorklifeGains 4 года назад

great workout bro! big fan of the backpack workout too!

@lucascecconi258 4 года назад

I love how this is the only video that you really don't need to buy anything

@ConstantlyVariedFitness 4 года назад

Tried to help out as many people as possible since most of us have a backpack lying around.

@choclatesaltyballz 3 года назад

You can use the backpack for kettlebell swings too

@3Pillers Год назад

👍 good stuff

@andynaveda 3 года назад

Thank you very much for taking the time to make this video, it seriously is the best!

@ConstantlyVariedFitness 3 года назад

You can definitely perform all the exercises in this video! As a beginner I would always start off on the lighter side. Then once you see that you're building strength and become familiar with the movements you can increase the weight and reps. Be sure not to over do it. Take 2-3 rest days a week so you give your body a chance to recover.and not over due it.

@andynaveda 3 года назад

@@ConstantlyVariedFitness Thank you lots! I'll be taking a day of rest in between; Monday, Wednesday and Friday. Thanks again!

@hackjol8323 2 года назад

@@andynaveda how is it going do you still exercise?

@RaizarYT Год назад

@@hackjol8323 doubt it

@whatulookinat9013 3 года назад

Can we do this to fix skinny fat problem?

@ConstantlyVariedFitness 3 года назад

What do you mean "fix them"?

@whatulookinat9013 3 года назад

@@ConstantlyVariedFitness i mean i have a problem of being a skinny fat person and i want to get fit so will this help me to build muscle and lose fat or not?

@ConstantlyVariedFitness 3 года назад

@@whatulookinat9013 building muscle can help with fat loss, but I would be more concerned with your diet and what foods you were eating that caused the situation to happen in the first place.

@myidolmessi5348 4 года назад

Hi. Which of these exercises train the chest? Thanks for the great video and sorry for my bad english😂

@ConstantlyVariedFitness 4 года назад

Exercises 4, 5 and 6 specifically target the chest!

@TaekwondoDragonClub 4 года назад

I got 2 of those books :)

@ahyan9216 Год назад

Does it reduce fat?

@arjunyeleshwarapu Год назад

eat in a caloric deficit

@JustJanitor 3 года назад

Thank you

@forks_3445 4 года назад

amazing

@ralphamparo3398 3 года назад

Is this good for skinny guy? I like to try it out

@ConstantlyVariedFitness 3 года назад

These movements can be good for anyone with any background as long as you adjust the weight accordingly. You should be able to move slow and controlled the entire time.

@ralphamparo3398 3 года назад

@@ConstantlyVariedFitness okay2 i try this journey tomorrow thanks for ur tips!