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.

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.

I’m 36 Years Old and started with JKC in 2013. In the past I’d often have motivated spurts of a gym routine but they would usually only last a month or so. It’s pretty easy to press the snooze button at 530 am when there’s no one waiting for you. The fact that the guys are always on time/prepared and motivated for your session adds a level of accountability to your shoulders to “get out of bed” and bring your best effort each time. From the pressure free trainers to the camaraderie that you create over time with the individuals you’re working out with, JKC is able to offer an experience many other gyms cannot.

I was referred to JKC by my sister-in-law and had heard good things about it from many people in the running community. I also saw Jon’s picture on the wall at lululemon years ago! I really like the personalized training and the variety the guys provide. I started for strength training for running. I love cardio and do tons of it but wasn’t motivated to do much strength work on my own. Jon mixes up my strength work week to week so I don’t get bored but also lets me work in a hard circuit for the last 20 minutes of most sessions to get my cardio fix 

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.

I chose JKC because I was looking for something different. I’ve seen and done the trendy workout programs before, I was looking for something that I knew I could see myself still doing a year from now! JKC has a lot of clients that have been going for years. That was a huge motivator for me! The small group coaching sessions are great and I really enjoy the format. It’s nice having 2-4 people working-out with you during your session. The camaraderie is great, everyone is very upbeat and positive – zero gym judgment!

As Seen On: