We as soldiers are in areas, such as here in the woods where there is no gym. But of course we want to keep training. And the resource we use today is actually the home of every soldier and that is the backpack. And we are going to make it heavier and then we are going to use this as a training tool. I have a 16 kilo bag, I put it in. And at home you can use and fill bottles of water. You can use garbage bags that fill with sand and stack them nicely and then you go with towels or with sleeping bags or with blankets are you going to fill up the case, so that you have a whole. You actually make your own fitness bag from a backpack. Okay, the first exercise is back squat. We will have the backpack on our back immediately You are ready.
Starting position feet is wider than shoulder width toes slightly apart. You split the ground so that you have strength on your thighs. We pick up the bag. Pick up from a straight back. And you put it on your back. You have to distribute weight evenly. Then you go as far as you can and the sales really come from your heel. So you work from your heel and you focus on the ground 3 meters in front of you. Yes then your head is proportional to your upper body This way you do 15 to 20 repetitions.
Okay, the next exercise is a bicep exercise. Arm muscle strengthening exercise. You stand, feet shoulder width apart you pick up the bag. Make sure you pick up the bag with a straight back and you distribute the weight evenly. We're going to curl the biceps. You are ready, elbows next to your body. Pulls up the bag and you stretch completely. In this way you are working on the bicep curl.
Just stand up. And this way you do 15 to 20 repetitions. Okay the next exercise is actually for the front of the shoulders. We'll grab that bag in the following way right away and pull that bag actually to our chin. Your elbows are high and won't go beyond your chin. That is injury prone And you lower the bag again. Looks like this, you pick it up. You stand up. Your feet are shoulder width apart. You pull the bag towards your chin and your elbows are high. In this way you are your front from your shoulders to training. This way you do the 15 to 20 reps. If we analyze a soldier who is operational in action, then this is a kind of failure that occurs very often.
Shoot, get ready, kneeling shooting position, from kneeling to standing and forward again. In this way, those men on the shooting range are quite often busy training that way. That's why we do this strengthening exercise. Because that's super good, that's bone strengthening. You actually grab the backpack on your back. And we are going to make a failure pass. What you do, you are ready and you take a step forward. You descend, and push off strongly, to starting position. Sag, push off forcefully, to starting position. That way you are busy training your legs. You do this exercise 15 to 20 times. That means 15 to 20 times with your left leg, 15 to 20 times with your right leg.
The next exercise is the back row. For the top, back of the back. We stand in front of the bag, feet shoulder width apart. You pick up the bag and this is actually the result of the rowing movement. It is equally important that your back is straight and not convex So you look ahead, your back is straight and this is how you do the exercise. 15 to 20 reps. The next exercise is mountain climbers for the abs Place your hands shoulder width apart on your backpack. From this position, is of course also super good for your core, you actually always jump feet. Okay this way you are doing mountain climbers and do 15 to 20 reps. You have now seen the entire series and we are going to train nicely.
Between the exercises you have 30 seconds of active rest, then you are nice to run. You come back and then you go to the next exercise. If you are a beginner you do 2 series and if you are advanced then you do 3 series Well train well. Don't forget to subscribe to this YouTube channel and have a blast with that backpack.