If you’re crunched for time and/or sick of doing the same old same old at the gym, the Anywhere EmPack Workout has your back. Trying to balance work, family, kids, and life obligations can sometimes be overwhelming. Having workouts like this one, and tools like the EmPack, are an incredible resource for enjoying movement and challenging your body on your time.

If you’re new to the EmPack, it’s simply a backpack that also serves as a weight pack. It comes with two weight reservoirs that can easily be filled with water and a number of straps and handles, making it the ultimate home workout tool.

Don’t be fooled by the simplicity of this workout! The first two movements you’ll do with the EmPack, and the last exercise—the squat thrust—is a shift to bodyweight movement. Moving as fast as good form will quickly get your heart pumping. There’s quite a bit of overhead work, which will build upper body and core strength.

Don’t have an EmPack? This workout can be perform with a weight plate if you’re at the gym, or a bag of dog food if you’re at home.

Anywhere EmPack Workout

Type: Conditioning Workout

Directions: Perform the number of repetitions for each exercise listed in the workout before moving to the next set of repetitions (example: 20 Overhead Walking Lunges, 20 Clean to Overhead Press, 20 Squat Thrust, 15 Overhead Walking Lunges, 15 Clean to Overhead Press, and so forth). Move as fast as good form allows.

The Workout: 

20-15-10-15-20

Overhead Walking Lunges (1 rep = each leg)
Clean to Overhead Press
Squat Thrust

Modified Workout Guidelines: Perform 20-15-10 repetitions.

Love workouts like this one? Check out my comprehensive Strong From Home program, which is packed with 125+ do-anywhere style workouts.

Be strong,

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