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)

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Find out more HERE.

I’m 35 and I started at JKC in November of 2019. I was coming off the win of the Royal St. John’s Regatta in 2019, and our crew was chomping at the bit to be stronger and faster for 2020. The reputation of JKC leached into our group and away we went! Unfortunately the regatta was cancelled due to COVID-19, but I just loved JKC so much I stuck around. JKC is different from other gyms because the level of experience the team has is unparalleled. Jon, Thomas and Craig all mesh well together and mentor me in a way that I know they love what they do and are genuinely excited to guide me towards my goals (and beyond). I really enjoy the atmosphere, the sense of community and all the positive vibes that I experience in every session. There’s never a time I don’t want to go because I’m motivated by the team’s coaching style and I get results.

I originally joined JKC because I was anxious about passing out and embarrassing myself since I hadn’t weight trained in a while and I’d hoped to find somewhere sympathetic. My husband @terry_hussey had been training at JKC and his success there made me miss the achievement you feel from a good workout. I went to meet Jon and immediately knew it was going to be a safe space for me. I was never judged for the fears I had and where I was starting from. Jon and Thomas made sure to check on me often, and found a way to challenge me but make me feel secure at the same time, and Terry and I were able to book sessions together, so working out became a shared win for us!

JKC is different from other gyms because of the personal growth you have outside JKC (the sessions inside JKC creates a great positive feedback loop!). You gain self confidence, learn how to show up for yourself, meet a community of newfound friends, and get the support of your trainers who are behind you 100%. I’ve left a scattered workout so proud of myself I’ve honestly shed a tear in the car on the drive home. JKC is the mental health relief valve I need to stay positive, and keep my anxiety and health related fears at bay.

I started training at JKC in 2016 because I’ve always had upper back issues that became aggravated through work. I sought out other training and physio, but experienced little to no results. A client of mine happened to be coming to JKC for a similar issue and highly recommended it. I have had great success and haven’t looked back! I always feel like I’m getting programs tailored to my needs and I’m never bored. I’m 30 weeks pregnant now with my second child and have been able to workout through both pregnancies here at JKC. Even on my least mobile days, I felt safe to workout because my programs were specifically modified for my needs.

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.

I joined JKC because I wanted to better care for my physical health, but didn’t really know how, or where, to begin.  Seeking help from a trainer seemed like a wise choice, and I had heard great things about the staff at JKC. Anyone who knows me knows that I hate exercising.  So, I’ve only ever tried sticking with a gym routine twice in my life.  Each experience consisted of me wandering around, not knowing what to do, and settling for an elliptical machine or something else that seemed comfortable and non-threatening.  Each session was the same, and I felt like I was wasting my time.

Each session at JKC, however, is specifically crafted for me.  I don’t have to think about what to do, because I’m told what to do.  I don’t have to worry about how to do things properly, because I’m shown (sometimes multiple times!) how to accomplish each task.  I don’t have to be concerned about slipping into a comfortable routine, because Jon and Thomas won’t let that happen.

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