Exercises To Burn Fat And Build Muscle, With A Backpack!

Exercises To Burn Fat And Build Muscle, With A Backpack!

The dream of burning fat and building muscle at the same time can be done from home, without equipment and with a backpack. The key? Follow this exercise routine!

The best? They are designed by the trainers at ST4N by Sersana , experts in four-season routines that alternate intense work with minimal recovery time. Know first the key exercises to practice, and then go ahead and do all the training that we have prepared for you at the end!

TIP G: for this workout you will need a backpack with a minimum weight of 5 kgs.

Deep Squats

Deep Squats

Stand up, spread your legs a few inches wider than shoulder width, place the backpack and put your hands on the handles. Now, lower your torso as low as you can in a squat (without touching the floor), go up and repeat until you complete 45 seconds. Be careful, it is very important that throughout the movement you keep your back straight, not hunched over.

Lateral Displacement

Lateral Displacement

Stand with your back gently leaning forward, open your chest, hold the handles of the backpack with your hands, and open your compass as far as possible. Next, lean your body to the right by bending the knee on the same side and move to the opposite end. Repeat the movement until 45 seconds pass, without stopping and without going up.

Backpack Lifting

Backpack Lifting

The above movements are good for working your lower body, but this exercise is MASTER for burning fat and building muscle in your upper body. All you have to do is put your weight on your knees, put your back straight, hold the backpack from the ears to the height of the abdomen, stretch your arms up completely, come back and repeat for 45 seconds.

Now that you saw how each of these exercises is done to burn fat and build muscle , now we invite you to put them to the test with this ST4N by Sersana routine and include it at least three times a week. These 20 minutes in your day will be your best investment for a healthy and toned silhouette!

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