Workout Wednesday is back to get you moving

Who said just because you’re not going to school you don’t need a backpack?

Certainly not Duff Elementary physical education teacher Matt Bostick, who is putting the backpack to work in Episode 5 of Workout Wednesday.

Whether you’re stuffing your backpack with books or beans, Bostick has you covered with his Backpack Complex routine. The backpack stays with you for the entire workout as you attempt everything from deadlifts to broad jumps. And remember that you don’t have to put too much in your backpack to get a good workout in.

Here’s the plan for this week.

Week 5 workout (three to five sets of 5-10 repetitions using a backpack filled with household items)

• Deadlift
• Bent over row
• Ground to overhead
• Overhead press
• Front Squat
• Back Squat
• Jumping Squat
• Broad Jumps

In case you missed any of the first four episodes of Workout Wednesday, here are the exercise routines Bostick did as well as a link to all the episodes.

Week 4 workout (three sets each)

• 30 Mountain Climbers with a push-up between every five
• 20 Squat Jacks
• 20 Plank Shoulder Taps
• 10 Lunges (five per leg)

Week 3 workout (three sets each)

• Plank – Hold for 20 seconds
• Superman – Hold for 20 
• Split Squat – Hold for 15 seconds per leg
• Side Plank – Hold for 15 seconds per side

Week 2

Five minutes of burpees every minute on the minute

1. burpees then rest until minute is up.

Week 1 (three sets each)

• 20 Jumping Jacks
• 20 Air Squats 
• 30 seconds – Plank (high or low)
• 30 Mountain Climbers