Updated: Mar 20
Gym closed, stuck at home? As the world goes into lockdown, the internet is filling up with loads of awesome bodyweight workouts, you can do in the isolation of your own home. But what if you want to increase the intensity?
Increasing the intensity of your workouts with progressive overload can be achieved with technique (technique comes first always, don't fear scaling back load for better technique). Increased reps, speed and you can also increase the intensity of your workout, creating progressive overload with more weight. But how? All the gyms are closing and you don't have a barbell or weight plates at home! No problem grab yourself a back pack and fill it to an appropriate capacity, to get an effective workout in, in under 40Minutes. Make a note of the load you use and continue to gradually increase it, session by session.
This video gives a demonstration of a full body workout using a weighted back pack:
A) Superset 10 Rucksack back squats & 10/10 Single arm bent over row (with chair).
B) Superset 10/10 Overhead lunges & 10 Push Presses
C) Superset 10 Sumo Deadlift High Pulls & 10 Incline Push-ups
D) Superset 10/10 Plank Pass throughs & 10/10 Russian Twists
Set a 3 minute timer for each set, complete all 10 repetitions of each movements using controlled technique, complete as many rounds as possible within the 3 minute time slot. Rest 2minutes between sets.
E) Tabata Burpees over the rucksack, 8 rounds in a 4 minute window of 20 seconds on/10 Seconds off.
WARM UP IDEAS:
3 Rounds for quality:
10 Bodyweight Squats
5/5 Reverse lunges with over head reach
1 Walk out to push up.
COOL DOWN AND STRETCH:
Allow your heart rate to reduce to normal and hold static stretch positions for 20-30seconds to increase flexibility.
DISCLAIMER: THIS IS FOR ENTERTAINMENT PURPOSES ONLY, NO LIABILITY IS ACCEPTED FOR PARTICIPATION IN THIS WORKOUT. ALWAYS CHECK WITH YOUR HEALTHCARE PROVIDER BEFORE EMBARKING ON NEW EXERCISE.