Backpack home workout – Day 1 of 3 – beginner

multisportBeginnerAllUpdated 27/02/2026

Back ♡ Save favorite

Goal

Improve performance and help prevent injuries by strengthening the lower body and core stability. Beginner plan for training in home with backpack. day 1 of 3. Strengthen the posterior chain and mobility to tolerate impact more effectively. Keep your technique controlled, progress gradually and stop if pain appears.

Workout plan

#1Beginner

Half squat

2 sets10 repsCALENTAMIENTO

Contraction of inchworm

#2Beginner

Contraction of inchworm

2 sets10 repsCALENTAMIENTO

Hip flexion and trunk rotation

#3Beginner

Hip flexion and trunk rotation

2 sets10 repsCALENTAMIENTO

Jumping jack in plank

#4Beginner

Jumping jack in plank

2 sets30 repsCALENTAMIENTO

#5Beginner

Push-ups

3 sets12 reps

Half squat sumo with dumbbell

#6Intermediate

Half squat sumo with dumbbell

3 sets12 repsSustituir the dumbbell by one backpack grande llena of water bottles

Row on a machine Smith or Smith machine and support on a bench

#7Intermediate

Row on a machine Smith or Smith machine and support on a bench

3 sets10 repsEste exercise they hará agarrándose of the borde of one mesa estable, with the body by debajo

Lunges with dumbbells

#8Intermediate

Lunges with dumbbells

3 sets12 repsSustituir dumbbells by one backpack grande llena of water bottles.

#9Beginner

Burpee

3 sets12 reps