Home Workout using a School Bag

Patrick Mulligan |

Group classes and gyms may be closed but that doesn’t mean you can’t workout! There are tons of ways to keep your body moving with common things found inside your home!



Many household items such as water bottles, buckets of coal or a school bag filled with items can be used to add some resistance to your exercises at home. Just be sure to start off light and build it up gradually over time.

Benefits of a Weighted School bag Training

Weighted school bag workouts are great for building muscle on the move or at home. All you have to do is fill it with heavy items like books or bottles of water and you’re ready to go.
Convenience – Can be performed anywhere
Adaptable – Train multiple muscle groups with the same equipment
Effective – Able to perform compound movements without a bar.
Watch below as Emer walks you through some simple exercises that only require a school bag!

Things to note

Start with one set of these 6 moves. As you get stronger, you can work up to two or three sets.

Don’t be afraid to get creative for your home workouts and use what you have! If you feel like you have suffered an injury doing a home workout, please do not hesitate to make an appointment with one of our physio experts!

Exercise List

  • Exercise 1: Deadlift
  • Exercise 2: Squats
  • Exercise 3: Bent over row
  • Exercise 4: Half Kneeling Press
  • Exercise 5: Weighted sit-ups
  • Exercise 6: Single / Double Leg Table Top Arm Lifts
  • How Can Physiotherapy Help?

    If you are finding it hard to complete regular exercises due to pain, fatigue or simply time schedules speak to us at Compass Physio.

    Exercise is for everybody. At Compass physio we will complete a full physical assessment and will help identify any possible underlying causes that may limit your exercise regime.

    Our chartered physiotherapists will help you to build strength and strategies which will help tackle any problem.

    At Compass physio we will help you succeed and reach your goals.

    To find out how Compass Physio can help, call 046 954 9456 (this number covers all clinics), click here to book online.

    You can also email any questions to info@compassphysio.ie

    Paddy Mulligan – MISCP Chartered Physiotherapist Compass Physio

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