My Suitcase Workout
With gyms around the world closed for multiple months and home gym suppliers out of stock of dumbbells, barbells, resistance bands and the like it's time to get creative.
Bodyweight exercises are great but the best bodyweight exercises require access to a pull-up/dip bar - we don't all have access to these.
That's where this suitcase workout I designed comes in.
The vast majority of us will have access to a suitcase or similiar style duffle bag.
I bet you also have books or other objects you can throw into that suitcase or duffle bag to make it a bit heavier.
That's all you'll need for this full body suitcase workout.
I filmed this in my backyard, but you could perform this workout in a small studio apartment if necessary.
Check out the video embedded below...
Your Suitcase
As mentioned above any suitcase or duffle will do for this workout, just ensure you're able to fill it with enough weight to make the exercises at least slightly challenging.
Depending on how much weight you have to put inside your suitcase you may wish to either use a moderate rate for the entire workout and opt to have minimal rest between exercises.
Alternatively you can alter the weight inside your suitcase between exercises (if you do this you may wish to alter the order of exercises in the video above) as you'll want an increased weight for your floor press, bent over row, overhead press and squats while opting for a slightly lighter weight for your one arm lateral raise, one arm curls, front raise etc.
There is no right or wrong way to do this, consider my example a template which you can modify to suit how you want to perform YOUR suitcase workout.
Suitcase Floor Press
The suitcase floor press will take the place of our regular barbell/dumbbell flat press.
Lay flat on the floor and grasp the corners of your suitcase with a neutral grip (palms facing towards each other).
Drive through your chest until your arms are fully extended.
Contract your pecs at the top of the rep for 1 second.
Lower the suitcase back down to your chest (don't bounce it off your chest).
Repeat for the prescribed number of repetitions.
Suitcase Bent Over Row
The suitcase bent over row will replace our barbell bent over row/Pendlay row.
Grasp the sides of your suitcase with a neutral grip (palms facing towards each other).
Bent forward slightly at the hips while maintaining a straight back.
Pull the suitcase towards your lower chest level while contracting your shoulder blades.
Squeeze your shoulder blades together and hold for the count of 1 second.
Extend your arms to return the suitcase to the starting position.
Repeat for the prescribed number of repetitions.
One Arm Suitcase Row
The one arm suitcase row will replace our one arm dumbbell row/Kroc row.
Grasp the side handle of your suitcase with one hand.
Bent forward slightly at the hips while maintaining a straight back.
Pull the suitcase towards your lower chest level while contracting your shoulder blade.
Squeeze your shoulder blades together and hold for the count of 1 second.
Extend your arm to return the suitcase to the starting position.
Repeat for the prescribed number of repetitions before changing arms.
Suitcase Overhead Press
The suitcase overhead press will replicate your standing barbell press.
Grasp your suitcase on the sides with a netural grip (palms facing towards each other).
Plant your feet on the floor and lean your torso back ever so slightly so your chest protrudes forward.
Begin driving upward in a straight line from your chest level until your arms are fully extended and your suitcase is directly overhead.
Slowly lower your suitcase back down to your chest.
Repeat for the prescribed number of repetitions.
Suitcase One Arm Lateral Raise
The suitcase one arm side lateral raise will replace our dumbbell and cable lateral raise variations.
Begin grasping the top handle of your suitcase.
Maintain a slight bend in your elbow as you raise your suitcase until your arm is horizontal to the floor.
Slowly lower the suitcase back down to your side.
Repeat for the prescribed number of repetitions before changing arms.
Suitcase Front Raise
The suitcase front raise will replace our dumbbell, barbell & plate front raise variations.
Grasp your suitcase with a neutral grip (palms facing towards each other).
With a very slight bend in your elbow begin to raise the suitcase until it reaches at least chin height.
Maintaining arm position slowly lower the suitcase back down.
Repeat for the prescribed number of repetitions.
Biceps Curl
The suitcase biceps curl replaces our barbell/EZ curl.
Begin by Grasping your suitcase with a neutral grip (palms facing towards each other).
While keeping your elbows tucked in contract your biceps as your curl the weight upward.
At the top of the movement hold and squeeze your biceps for 1 second.
Slowly lower the suitcase back down to the starting position.
Repeat for the prescribed number of repetitions.
One Arm Biceps Curl
The one arm biceps curl replaces our regular alternating dumbbell biceps curl.
Begin by grasping the top handle of your suitcase with a neutral grip (palms facing towards each other).
Rotate your wrist until your palm is facing upward while your begin to curl the suitcase upward while maintaining a tucked in elbow, your upper arm should remain stationary.
Squeeze and contract your biceps at the top for 1 second.
Repeat for the prescribed number of repetitions before changing arms.
Close Grip Push-Up
The close grip push-up replaces any triceps isolation exercises we normally perform.
Begin by placing your suitcase on the floor and using it to elevate your feet.
Place your palms in a narrower than shoulder-width position to ensure we're targetting the triceps.
Lower yourself down until your nose is as close to the ground as possible.
Extend your arms to raise yourself back up while squeezing your triceps at the top of each repetition for the count of 1 second.
Repeat for the prescribed number of repetitions.
Suitcase Front Squats
The suitcase squat replaces our barbell front squat and dumbbell/kettlebell goblet squat.
Begin by grasping your suitcase in front of your torso with a netual grip (palms facing towards each other).
Begin to lower yourself down as if you where going to sit on a chair.
Pause for 1 second when your quads are parallel to the floor.
Drive through your heels and glutes as you power yourself back up until your legs are fully extended at the top of the repetition.
Repeat for the prescribed number of repetitions.
Alternating Lunges
The suitcase alternating lunge replaces our dumbbell and barbell walking lunges.
Begin by grasping your suitcase in front of your torso with a netual grip (palms facing towards each other).
Step forward with your left leg (3 feet) before lowering your upper body by bending the front knee down.
Drive through the heel to raise your body back up to the upright position, bringing your rear leg forward at the same time.
Proceed to step forward with your right leg this time, repeating the above steps.
Repeat for the prescribed number of repetitions.
The Suitcase Workout
Take 30 seconds rest between sets and 30 seconds rest between exercises.
Maintain a high intensity for the duration of the workout.
Suitcase Floor Press - 4 sets - 10 reps per set
Suitcase Bent Over Row - 4 sets - 10 reps per set
One Arm Suitcase Row - 4 sets - 10 reps per set (per arm)
Suitcase Overhead Press - 4 sets - 10 reps per set
Suitcase One Arm Lateral Raise - 3 sets - 10 reps per set
Suitcase Front Raise - 3 sets - 10 reps per set
Biceps Curl - 4 sets - 10 reps per set
One Arm Biceps Curl - 3 sets - 10 reps per set (per arm)
Close Grip Push-Up - 4 sets - 10 reps per set
Suitcase Front Squats - 4 sets - 10 reps per set
Alternating Lunges - 4 sets - 10 reps per set (per leg)
The Suitcase Circuit
If you're more interested in burning calories (fat loss) and getting your heart rate up as opposed to hypertrophy (which the above formatting is aimed towards) you can perform this suitcase workout in a circuit format.
Perform 1 set of each exercise without any rest between exercises.
Take 1 minute of rest.
Perform 1 set of each exercise (again) with no rest between.
Perforn 3 - 6 rounds of this based upon your level of conditioning.
