This one is nice and simple for ya! Load a backpack full of books, water bottles, or unsent love letters and perform as many rounds as possible of the following circuit in 12 minutes! Rest only when necessary. You've got this!
Aim for 5 seconds per rep here. Slow, steady, and controlled. Sit back into each squat and keep that torso upright!
About this workout
Backpack Business Bodyweight Workout is a free 3 min workout plan with 4 illustrated exercises for your triceps, abs, chest and legs. Follow the workout online, save it to your WorkoutLabs Fit account or download it as a printable PDF.
Tap any exercise in the workout to see the muscles worked, clear exercise illustrations and step-by-step instructions. Each workout includes sets, reps, rest times and notes so you can follow the plan without guessing.
No equipment is needed – every exercise in this workout uses your own bodyweight, so you can do it at home or anywhere.
How long does the Backpack Business Bodyweight Workout take?
The full workout takes about 3 minutes, covering 4 exercises with prescribed sets, reps and rest periods. Using the built-in timers and auto-advance keeps you on pace from start to finish.
Is this workout suitable for my fitness level?
This is an intermediate workout, best suited to people with some training experience. Beginners can still follow it by reducing the weight, doing fewer sets or resting longer between sets – each exercise includes illustrated form instructions.
What muscles does this workout target?
This routine primarily works your abs, glutes & hip flexors, quadriceps, chest, triceps. Tap any exercise in the workout to see a muscle diagram showing exactly which primary and secondary muscles it activates.
How often should I do this workout?
For gain muscle, get toned, aim to do this workout 2–3 times per week with at least one rest day between sessions. Progress by gradually adding weight or reps, and pair it with workouts for other muscle groups during the week.
Can I download or save this workout?
Yes – you can download this workout as a free printable PDF using the download button, or save it to a free WorkoutLabs Fit account to follow it on your phone, customize the exercises and track your progress.
This one is nice and simple for ya! Load a backpack full of books, water bottles, or unsent love letters and perform as many rounds as possible of the following circuit in 12 minutes! Rest only when necessary. You've got this!
Auto-advanceStart exercises automatically after a 5-second delay
Lie on an exercise mat and place your feet your under something that will not move or ask a spotter hold them down for you. Keep your knees bent.
Raise your upper body from the mat to form V-shape with your thighs.
Keep your arms fully extended in front of your chest, clasping your hands together.This is the start position.
In a smooth motion, twist your upper body to the right until you feel a stretch in your back and sides. Keep your arms parallel to the floor and exhale as you do this. Hold for a count of one and inhale.
Return to the start position while breathing out.
Repeat the movement,this time to the left side of your body.
Repeat.
As your strength increases, you can hold a weight plate or medicine ball in front of you to increase resistance and engage other muscle groups.
Primary muscle group(s):
Abs, Obliques
Secondary:
Glutes & Hip Flexors, Quadriceps
Lie flat on an exercise mat on the floor keeping your lower back straight with no arching of your spine and with your knees bent and feet flat on the floor.
Place your hands lightly on the sides of your head.
Curl your torso upwards so your shoulders are slightly raised off the floor..
Raise your knees until your thighs are at a right angle to the floor and your calves are parallel to the floor. This is the start position.
Slowly move your legs in a pedaling action as if you are riding a bicycle.
As you do so, exhale and bring your opposing elbow close to each knee by crunching to one side. Left elbow to right knee. Right elbow to left knee.
After each crunch, return to the start position inhaling as you do so.
Without pausing, repeat the movement to the other side.
Repeat without pausing for the desired number of repetitions to each side.
Do not use your hands to pull your head and neck up during this exercise. Doing so may cause injury. Concentrate on a slow rhythmic cycle from side to side with perfect form for each repetition.
Primary muscle group(s):
Obliques
Secondary:
Abs
Lie on an exercise mat, with your back flat, knees bent and your feet flat on the floor slightly wider than shoulder-width apart.
Fully extend your arms down the side of your body, palms facing in. This is the start position.
Exhaling, crunch your torso forward and to the right until you can touch your right heel with your right hand. Hold for a count of one.
Return to the starting position smooth motion, inhaling as you do so.
Repeat the movement, this time to your left side.
When you have completed the movement on both sides, you have done one repetition.
Hold the powerbag/sandbag against your chest with your arms curled around it from the under side.
Take one step forward (around 1.5 times a normal forward step).
Lower your body into the lunge until the forward leg reaches a 90-degree angle bend. Your back knee should only just hover from the floor.
Push upwards through the front leg and drive your body back to the starting position.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
Holding a dumbbell in each hand, stand with your feet shoulder width apart.
Keep your shoulders back. And your back straight.
Take a long stride forward with your right leg. Your right foot should be in a position, that when you bend your right knee, your upper and lower leg form a 90 degree angle.
Slowly bend both your knees, to lower your hips until your left (rear) knee is just above the floor. Hold for a count of one.
Return to the start position by slowly straightening your legs and raising your body back to a standing position.
Complete all the repetitions for one set full set, then switch legs, or you can alternate between legs for each rep.
Do not let your knee travel past your toes in the down position as this can cause instability and injury.
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Calves, Glutes & Hip Flexors, Hamstrings, Shoulders
Stand with your feet shoulder width apart while holding a light dumbbell to your chest. You should hold the dumbbell by one end between your hands, with the other end extending down your torso. This is the start position.
Squat down keeping your slightly arched and pushing your hips back.
Continue down until your thighs are parallel to the floor.
Hold for a count of one.
Return to the start position.
Repeat.
This exercise can also be performed with a kettlebell.
Begin in a lowered push-up position with your hands slightly wider than shoulder width apart, and your feet toe down and legs fully extended.
Push your body up as you would during a normal push up only as you near the top of the repetition, twist your body to the right away from the floor.
Take your right hand off the floor and extend it upwards and outwards so that the finishing position is your left arm grounded and fully extended and your right arm pointing directly upwards.
Rotate your body back, ground your right hand and lower your body back down to the starting position.
Repeat the same movement for the left side.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
Get into position by placing your hands flat on the floor, directly below your shoulders.
Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
Hold your body up and keep your back straight by tightening your abdominal muscles.
Your neck and head should be bent slightly back.
Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
Stand with your feet slightly wider than shoulder width apart and hold the powerbag/sandbag on your shoulders in a fireman’s-carry style
Bend your legs and lower your body towards the ground. Be sure not to let your knees pass over your toe line.
Keep your back nice and straight, and your chin up as you lower your body down to a full squat.
Drive upwards through your feet using your glutes to the starting position.
Do not lock your knees at the top of the extension!
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Calves, Glutes & Hip Flexors, Hamstrings, Shoulders
Stand with your feet shoulder width apart while holding a light dumbbell to your chest. You should hold the dumbbell by one end between your hands, with the other end extending down your torso. This is the start position.
Squat down keeping your slightly arched and pushing your hips back.
Continue down until your thighs are parallel to the floor.
Hold for a count of one.
Return to the start position.
Repeat.
This exercise can also be performed with a kettlebell.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings, Lower Back
With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
Pause for one second.
Pushing up from your heels, raise back up to starting position and repeat.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
Bring your hands to your shoulders, keeping the handles of the band behind your shoulders. Brace your core and keep your chest up.
Bend first at the knees then at the hips. Be sure to keep the chest up and abdominals tight. There should be no arch in your back.
Pause when your thighs are parallel with the floor, then slowly return to the starting position, feeling the tension from the band in your quadriceps.
Workout done!
Exercises done
of 4
Total time
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