No traditional gym equipment required for this full body workout…only a piece of luggage!
By Jon-Erik Kawamoto, MSc, CSCS, CEP
Well, we’re still stuck at home and many are looking for home workout ideas. In addition to our 2 Dumbbell Home Workout and Full Body Band Workout, here’s a full body home workout you can do in your living room, all with a large piece of luggage. Fill it with clothes, zip it up and here we go!
The Workout
This workout is designed to be performed 1-2x/week. You’ll do all 5 exercises in a row with minimal rest in between.
Exercise #1 – Overhead Alternating Reverse Lunge
How – Hold the piece of luggage overhead with your arms straight. Stand with your feet hip width apart. Take a large step back and land on your big toe joint. Bend your knee as you kneel toward the floor. Gently touch the floor with your knee and push off your rear leg and push down with your front foot to return to standing. Alternate sides. Make sure to keep your arms straight throughout the set.
Do – 15 reps per side
Exercise #2 – 2 Point Luggage Row
How – Stand with your feet hip width apart, soften your knees and bend over at your hips. Keep your back flat and abs braced. Grab the side loop on the piece of luggage and put your opposite arm straight as if pushing onto a workout bench. Brace your abs and keep your torso still and row the bag up. Squeeze your shoulder toward your opposite hip. Lower the bag but don’t touch the floor.
Do – 15 reps per side
Exercise #3 – Front Loaded Good Morning
How – Stand with your feet hip width apart and cradle the bag in your arms in front of your chest. Soften your knee and bend over at your hips. Keep your back flat and abs braced. Bend to a 90-degree hip angle and notice tension in your hamstrings. Return to standing and squeeze your glutes.
Do – 15 reps
Exercise #4 – Half Kneeling Luggage Overhead Press
How – Kneel on one knee with your opposite leg in front. Form a 90-degree angle at your front knee, get tall and hold the bag in front of your chest with your elbows pointing down. Brace your abs and squeeze your glute on the kneeling leg. Press the bag overhead and stack your wrists over your shoulders. Move your head back and return the weight to your chest.
Do – 10 reps per knee
Exercise #5 – Luggage Weighted Leg-V Sit-Up
How – Lie with your back on the ground and your legs open in the shape of a “V.” Hold the bag in front of your chest. Use your abs to sit up. Sit to a tall posture and support the bag with your elbows pointing down. Slowly lie back down using your abs. When you sit up, do not lift your legs.
Do – 15 reps
Once you finish 1 round, take 90-seconds rest and start over. Do 5 total sets.
Have fun with this home workout. Remember, try and do 5 total sets and feel free to do this workout 1-3x/week.
Do you have weights at home, but not sure what to do? We offer Online Strength Coaching. Receive a custom workout based on what equipment you have, your goals, needs, and current ability. Only 1-week commitment required.
