This is a really fun way to get moving, and you can’t hear the giggles but they were going full blast. Hiking season is coming up and this workout is a good way to get those glutes into tip-top shape. You’re gonna need them, and quarantine from the coronavirus pandemic is not working in your favor if you typically get your fitness in at a gym. I did this workout twice in a week and was sore after both times. I personally love this Deuter pack because the back comes up so high, and as you can see when doing rows the littles can relax their heads back. This pack is also awesome for its actual intended purpose too, though.

Need a pack for the upcoming hiking season? Here is a link to the style used here!

Some important keys for this routine:

• You need to buckle in your kid and secure the pack to yourself before starting the lunges and squats. Kids have to stay buckled in the entire time.

• Only move at a speed you can control your form in. This is essential for all exercise, but especially if you’re doing dynamic movement with a kid on your back. This is not much different than moving as you might on a more challenging hiking trail, but if you are not comfortable with it start with a sack or two of flour in the pack (you’ll still get a workout).

• Follow the instructions on the pack for weight and age limits.

On to the workout!

For the squats and lunges, go as deep into the motion as you comfortably can. For information on performing squats and lunges correctly, check out Squat University. He’s got a ton of (somewhat lengthy) videos on form that are really helpful, and everyone should know how to squat!

For Part 2 of the workout, consider modifications of V pushups if you are not confident in the push press. The bent over rows are perfectly balanced with this particular pack (for my 2 test subjects), but I have not tested others.

You don’t actually need a kid in a pack for Part 3, which was intentionally programmed this way in case they get bored. One of my kids wanted in and the other one wanted out so it can be done both ways. I would still encourage giving light inward pressure to the pack during the situps though, because that nicely activates the adductors which are great for pelvic stability especially in postpartum moms who notice some SI joint dysfunction either from pregnancy or delivery. Remember you are always postpartum if you have had a baby, no matter how long ago. This is not an early postpartum workout. To see my suggestions for early and beyond six weeks postpartum fitness, see the linked articles.

The Kid Backpack Workout:

3 Round Each, completing all 3 rounds before moving on to the next portion

Part 1

20 squats+20 walking or front lunges (10 each leg)

Part 2

10 push press + 20 bent over rows

Part 3

20 situps (keep pressure on pack with inner feet to activate the groin muscles) +20 plank with shoulder taps (10 each arm)

Enjoy the endorphins, and best wishes on an amazing upcoming hiking season!

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