Backpack home workout – Day 2 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 2 of 3. Strengthen the posterior chain and mobility to tolerate impact more effectively. Prioritize technique, respect recovery periods and adapt the load to your level.

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

Glute bridge with raise of one leg

#5Beginner

Glute bridge with raise of one leg

3 sets12 reps

Shoulder press with kettlebell one knee on the floor

#6Intermediate

Shoulder press with kettlebell one knee on the floor

3 sets12 repsSustituir the kettlebell by one backpack with bottles inside.

Lunge with the other leg elevated or squat Bulgarian

#7Intermediate

Lunge with the other leg elevated or squat Bulgarian

3 sets12 repsfor añadir load, coger one backpack with bottles inside with ambas hands.

Kettlebell: one-arm row

#8Intermediate

Kettlebell: one-arm row

3 sets12 repsSustituir the kettlebell by one backpack with bottles inside.

Mountain climber on a flat bench

#9Beginner

Mountain climber on a flat bench

3 sets40 reps