So
we haven't been able to get into a gym thanks to covid-19 but maybe
you don't have gym membership anyways? Maybe it's getting nicer and
you want to be outside? Maybe you want to walk or hike but want to
add more too it. How about backpacking? Now when I say "backpacking"
I'm not talking about going across the country with a backpack on
your back. I'm talking about adding weight to your hike or just a
regular walk.
Here
is an easy way to get started. Grab a backpack, anyone will work fine
it doesn't have to be fancy. Make sure you do pack water to keep
yourself hydrated. Pack a jacket, sweatshirt or blanket, in case you
need to stop for a bit and the weather changes.
Now
fill it with anything to add weight to it. You can do something
simple as I said a walk or hike, or you can make it a circuit too. If
you do this the things I am going to add would just take 10 minutes
by itself, so make sure you do these things a few times on top of
your normal speed of your walk or hike.
Bear
Crawl:
Put
on your backpack and pull the chest and hip straps tight. Start in a
crawling position on the ground with your palms under your shoulders
and your knees under your hips. Press through your palms and the
balls of your feet, lifting your knees off the ground. Crawl forward
10 yards stepping forward with your right hand, left foot, left hand,
right foot, bending your knees and hips to were you feel comfortable,
then reverse the movement and crawl backward 10 yards. Do this for 60
seconds.
Squat
Press:
Hold
your backpack straps at your shoulders with the pack positioned
behind you. Press your hips backward and squat down as far as you
can, keeping your weight in your heels, your knees aligned with your
toes. When your thighs are at or below parallel to the floor, press
through your heels to return to standing. As you stand, press your
arms straight up over your head, lifting your pack upward. Lower the
pack back to the starting position. Continue for 60 seconds.
Lateral
Plank Walks:
Put
your pack on and pull the chest and hip straps tight. Set up in a
push-up position on the floor with your palms under your shoulders,
your arms extended, and your body forming a straight line from heels
to head. Tighten your core, then take a step right with your right
palm and right foot, meeting them with your left palm and left foot.
Continue the lateral movement to the right for about 10 feet, then
reverse the movement and step to the left, returning to your starting
location. Continue for 60 seconds
Deadlift
Row:
Hold
both backpack straps in both hands at your thighs, your arms
extended, so the pack is parallel to the ground. Stand with your feet
hip-distance apart, knees slightly bent. Press your hips backward and
hinge forward in a deadlift, keeping your back straight and your core
engaged, so your glutes and hamstrings control the movement. When
your back is roughly parallel to the ground, bend your elbows and row
the pack up to your torso, squeezing your shoulder blades together.
Lower the pack, then squeeze your hamstrings and glutes to pull
yourself back to standing. Continue for 60 seconds
Step
Ups:
Put
your pack on and pull the chest and hip straps tight. Stand facing a
sturdy bench, chair, or a large, flat rock that’s about 12 to 36
inches tall if you’re exercising outside. Maintaining a tight core
and good posture, step up onto the platform with your right foot,
press through your heel, and as you come to standing, draw your left
knee high in front of your body. Reverse the movement, carefully
returning your left foot, then your right, back to the floor.
Continue the exercise while leading with your right foot for 60
seconds. Then, switch legs and lead with your left foot for 60
seconds.
Pushup
to Side Plank:
Wear
your pack and pull the chest and hip straps tight so it's secure to
your body. Set up in pushup position with your body straight, core
engaged, and your hands positioned slightly wider than shoulder-width
apart. Bend your elbows and lower your chest toward the floor so your
elbows angle backward at 45-degree angles to your body. When you’re
just a few inches from the floor, press through your palms and return
to start, but as you do so, shift your weight to your left palm and
lift your right hand from the floor, reaching it toward the ceiling
as you twist your torso. You’ll end in side plank, supported by
your left palm and the outside of your left foot. Return to the
pushup position, perform another pushup, and repeat the side plank to
the opposite side. Continue the exercise for 60 seconds.
Lateral
Lunge and Curl:
Stand
tall, your feet roughly hip-distance apart, your knees slightly bent.
Hold one backpack strap in each hand, your arms extended downward at
your sides, your palms facing forward with the pack perpendicular to
the ground. Take a wide step laterally with your right leg, angling
your toe slightly outward with your weight in your heel. Press your
hips backward and bend your right knee, keeping your left leg
straight, lunging to the right. As you lunge, curl your palms up to
your shoulders, lifting your backpack (keep your upper arms close to
your sides). Reverse the movement, lowering the backpack and pressing
through your right heel and step back to the starting position. Lunge
to the right for 60 seconds, then lunge to the left for 60 seconds.
Oblique
Twists:
Sit
on the ground, your knees bent, your heels lightly touching the
floor. Hold your pack between your hands at your waist. Keeping your
torso straight, lean back until you feel your abs engage. From this
position, twist your torso to the right, tapping the pack on the
ground outside your right hip, then reverse the movement, twisting
all the way to the left side. Continue for 60 seconds.
Now
if you feel embarrassed out in public, do them somewhere private
before you start your walk/hike or after. This gives your body a full
body workout!
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