No traditional gym equipment required for this full body workout…only a piece of luggage!

By Jon-Erik Kawamoto, MSc, CSCS, CEP

Well, we’re still stuck at home and many are looking for home workout ideas. In addition to our 2 Dumbbell Home Workout and Full Body Band Workout, here’s a full body home workout you can do in your living room, all with a large piece of luggage. Fill it with clothes, zip it up and here we go!

The Workout

This workout is designed to be performed 1-2x/week. You’ll do all 5 exercises in a row with minimal rest in between.

Exercise #1 – Overhead Alternating Reverse Lunge

home workout
Overhead Alternating Reverse Lunge Start
home workout
Alternating Overhead Reverse Lunge Bottom

How – Hold the piece of luggage overhead with your arms straight. Stand with your feet hip width apart. Take a large step back and land on your big toe joint. Bend your knee as you kneel toward the floor. Gently touch the floor with your knee and push off your rear leg and push down with your front foot to return to standing. Alternate sides. Make sure to keep your arms straight throughout the set. 

Do – 15 reps per side

Exercise #2 – 2 Point Luggage Row

home workout
2 Point Row Start
home workout
2 Point Row Top

How – Stand with your feet hip width apart, soften your knees and bend over at your hips. Keep your back flat and abs braced. Grab the side loop on the piece of luggage and put your opposite arm straight as if pushing onto a workout bench. Brace your abs and keep your torso still and row the bag up. Squeeze your shoulder toward your opposite hip. Lower the bag but don’t touch the floor. 

Do – 15 reps per side

Exercise #3 – Front Loaded Good Morning

home workout
Front Loaded Good Morning Start
home workout
Front Loaded Good Morning Bottom

How – Stand with your feet hip width apart and cradle the bag in your arms in front of your chest. Soften your knee and bend over at your hips. Keep your back flat and abs braced. Bend to a 90-degree hip angle and notice tension in your hamstrings. Return to standing and squeeze your glutes.

Do – 15 reps

Exercise #4 – Half Kneeling Luggage Overhead Press

home workout
Half-Kneeling Overhead Press Start
home workout
Half-Kneeling Overhead Press Top

How – Kneel on one knee with your opposite leg in front. Form a 90-degree angle at your front knee, get tall and hold the bag in front of your chest with your elbows pointing down. Brace your abs and squeeze your glute on the kneeling leg. Press the bag overhead and stack your wrists over your shoulders. Move your head back and return the weight to your chest. 

Do – 10 reps per knee

Exercise #5 – Luggage Weighted Leg-V Sit-Up 

home workout
Leg-V Sit-Up Start
home workout
Leg-V Sit-Up Top

How – Lie with your back on the ground and your legs open in the shape of a “V.” Hold the bag in front of your chest. Use your abs to sit up. Sit to a tall posture and support the bag with your elbows pointing down. Slowly lie back down using your abs. When you sit up, do not lift your legs.

Do – 15 reps

Once you finish 1 round, take 90-seconds rest and start over. Do 5 total sets.

Have fun with this home workout. Remember, try and do 5 total sets and feel free to do this workout 1-3x/week.


Jon-Erik Kawamoto, MSc, CSCS, CSEP is a Strength and Conditioning Coach, Co-owner and Founder of JKConditioning. With 15 years in the industry and over 10 years as a freelance fitness writer, Jon has helped many change their lives through fitness. To inquire about coaching, workshops, presentations or writing, you can contact him through our Contact Us page. (photo credit: Jim Mullowney Photography)

Do you have weights at home, but not sure what to do? We offer Online Strength Coaching. Receive a custom workout based on what equipment you have, your goals, needs, and current ability. Only 1-week commitment required.

online strength coaching

Find out more HERE.

I have never previously seen the passion and level of care that Jon and Thomas bring to everyone who works out at JKC. Their knowledge, insight and skills are extraordinary, and they work with everyone individually to ensure the best possible results. The attention to detail and to every person’s specific requirements and goals, and the incredible, constant encouragement they provide, is, in my opinion, what truly distinguishes JKC from any other program in which I’ve participated. I am extremely pleased with the progress I’ve achieved thus far, and it’s largely attributable to Jon and Thomas and the approach they take to training and working with people.

log overhead press

I had tried JKC based on the recommendation of a parent of one of my students. I originally started by attending Saturday drop in classes. I was hooked. I decided to join full time when I I had taken a year off from teaching and it was the best thing I have done for myself.

First and foremost the trainers at JKC are extremely knowledgeable. I feel like they are as dedicated to my success as I am. The workouts are tailored to me, my skills and my goals. This is important. Jon and Thomas truly want the best for their clients no matter what level of fitness they are starting from. I also like being able to book a session at a time that suits my schedule. This also helps keep me accountable. Once the session is booked I am not likely to cancel!

cas dyke

I started training at JKC in 2016 because I had built up a number of muscle imbalances from old injuries and activities like rock climbing which had led to some really bad posture and mobility issues. On top of that some friends had convinced me to sign up for a half-ironman. Working with Jon and Thomas was a way to pull my body back into alignment and make sure it wouldn’t fall apart during my race. The staff at JKC pride themselves on continuously advancing their knowledge, which leads to new and inventive way to address problems, old and new. I got my Dad to start training here and recommended JKC to all looking to improve their strength and fitness.

My initial goal was to find qualified personal training services in a personalized small gym setting. I have never been a fan of large gyms. JKC offers a friendly, happy gym experience that motivates me to strive for bigger and better results every week. Jon, Thomas and Craig are genuinely talented and always excited to celebrate everyone’s success.

I have a passion for challenging myself to achieve or beat goals. My favourite memories take me back to greater wins than I ever imagined with deadlifts and after a lot of determination and hard work, being able to do multiple chin-ups. Training at JKC has been one of the best experiences of my life – thank you for your commitment to helping me stay fit!!💪🏼😅

I saw an article in Men’s Journal that quoted Jon in about 2018 while traveling and was impressed that someone in St. John’s made that international magazine.  Jon spoke about an exercise called the Farmer’s Walk and I started working that into my routine at the YMCA. I tore that article out of the magazine and kept it, meaning to make contact, but got busy. Then I had lunch with an old friend Bruce Dyke. I hadn’t seen Bruce for a while and I remarked that he looked super healthy and fit. He told me about his, and his son Cas’, experience at JKC and then I remembered the Men’s Journal article! No coincidences!

The experience is unique on many levels – great people, camaraderie, passion, purpose, and dedication. Jon and Thomas are attentive, precise and understanding.  Their teaching has unlocked a new perspective for me with what our bodies are capable of. I still appreciate the YMCA, wonderful place, but I can’t imagine working out without Jon and Thomas now.

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