AT HOME "SANDBAG" (BACKPACK) WORKOUT

Realizing that our at-home gym equipment options might be limited, I've been thinking about how we can improvise with items we might have in our homes. 
This workout uses a backpack or a duffel bag instead of a sandbag.  


Format: 
10 exercises
10 repetitions
Sets: 1-3 (go through all 10 in order, then repeat if you feel like doing more!) 

Equipment: backpack or duffel bag, books or heavy-ish objects to fill the bag to desired weight, mat (optional). 

Warm up: 5 minutes of dynamic stretching 

1. Wide squats (hold backpack in front of chest, feet a little wider than hip-width)
2. Overhead press (hold backpack lengthwise on either end, press over head) 
3. Squats (hold backpack on back, feet hip-width apart) 
4. Good mornings (hold backpack on back, soft knees, hinge at hips, spine parallel to ground and then come back up, engaging glutes and hamstrings) 
5. Single leg side lunges with overhead press (hold backpack lengthwise on either end and step out to side, lower pack to floor and then step back to center and put backpack over head) 
6. Repeat single leg side lunges with other leg. 
7. Single leg deadlift with row (Balance on one leg and hold backpack at chest. Tip over keeping spine long as other leg lifts behind you.  Extend arms towards ground and then row them back to start. Stand back up and repeat). 
8. Repeat deadlifts on other leg. 
9. Chest press in bridge (On spine, hold backpack lengthwise on either end. Come into bridge pose and hold that while performing a chest press.) 
10. Moving bridge lifts (On spine, rest backpack across lower abdomen, upper thighs and lift and lower in a moving bridge).

Cool down: 5 - 10 minutes of stretching focusing especially on quads, hamstrings, glutes, chest and back 

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