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 had been struggling with work-life balance resulting in not exercising or playing hockey as much as I had been doing in the past. In addition to being out of shape, I was starting to experience some back/shoulder issues and realized I needed to make some changes. Around this time, a friend (who was also a client) recommended JKC and that’s when I started!

You really feel part of a community where everyone is welcoming and supportive. You get a program that is designed specifically to achieve your goals, with the ongoing coaching, progress tracking and support required to achieve them. The JKC team are very knowledgeable about fitness and conditioning, and very engaging with everyone to answer questions or discuss anything and everything training related. I also like the flexible scheduling and gym times that work for my schedule (I like early mornings and evenings).

lisa jumping onto a box

JKC was recommended to me by a fellow runner. I was experiencing injuries, and feeling weak and fragile. When I started with JKC, Jon asked me about my goals and my focus. I wanted to concentrate specifically on running, and preventing injury. Jon developed a program for me that has enabled me to focus on my form and strength and has been flexible enough to enable me to train for many different races. I have been training with JKC for six years, and during that time I have enjoyed Jon and Thomas’s expertise in a very warm and supportive atmosphere.

Courtney Sharpe

Nutritional Coaching by Julia Howard

For the past two months I have worked with the JKC team and have never felt better! In addition to a personal fitness plan, JKC’s holistic nutritionist, Julia, worked with me and around my busy schedule to educate me on healthier food options and meal planning. I maintain a daily food log which Julia reviews and provides feedback on and we also have weekly chats to discuss my nutritional goals and potential improvement areas. Julia also helped me to identify and work around dietary constraints which have caused digestion issues for years!

Julia and the rest of the JKC family have helped me get my confidence back! I love starting my days with a good sweat and a healthy breakfast. I understand what foods make me feel my best and my body is well on its way to becoming more lean, fit and happy! I would totally recommend Julia and the entire JKC team!

I had signed up for other gyms in the past and never went or rarely went. Something always got in the way or I was just too tired and lacked motivation to go. This way I’ve made a commitment to Jon or Thomas and I try very hard to keep my sessions once I’ve booked in. JKC is different from other gyms that I’ve tried in the past because no one is there to be “seen”. We are all there to get a good workout in and go on with our lives. And it’s a small gym so you get to know everyone and it’s like a big family. When I joined JKC, I couldn’t do a chin up with an elastic band, but I’ve slowly worked up to 10 free hanging chin ups. That was big because I hate chin ups.

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!

As Seen On: