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While waiting at the airport I noticed a lot of people weighing their luggage before checking in to ensure that they didn’t go over the allocated 25kg.

So I though it was a good opportunity to use the luggage measuring device for  some bicep curls while we were waiting. If you’re nearing the allocated weight allowance using this device actually requires quite a bit of strength .

Provided that you have the core strength to correctly brace and protect your lower back, these bicep curls can be a great way to utilise time spent waiting in the queue.

The weighing device adds an additional dimension to the degree of difficulty. The device’s handle  moves around like a seesaw, which requires you use your core muscles to stabilise, and especially to brace with your transverse abdominus. By merely trying to suspend the suitcase off the ground, you can activate those core muscles.

At all times ensure you have the correct posture, ie. a straight back, chest out and shoulders back. If you don’t sufficiently brace from below the belly button you’ll transfer the load to your lower back, using  external lower back muscles such as the Erector Spinae and  internal lower back support muscles such as the multifidis.

You can hold the suitcase or weighing device with a clenched fist with your fingertips and palm facing the ceiling to perform a traditional bicep curl. Or hold the handle or weighing device with your fingertips and palm facing down to perform a reverse bicep curl.

The bicep curl predominately uses the large bicep muscle (bicep brachii), while the reverse bicep curl uses the bicep muscle (briachiradialis) as well as the muscles just below your elbow (all the wrist flexing muscles – Extensor digitorum, Extensor carpi radialis brevis).

My suitcase actually weighed 21.5kg, so maybe start by trying this with your cabin luggage first )

Why not incorporate some exercise while traveling between destinations with this unusual exercise called suitcase backpacking.

Suitcases quite often get mighty close to or actually exceed the luggage allowance of 25kgs at the airport check-in, so carrying a fully laden suitcase on your back is quite an achievement. Even more challenging is getting the suitcase onto your back in the first place as this gentleman seems to be traveling solo.

Always remember when you are carrying any loads on your back to maintain neutral posture, that is keeping your hips underneath your shoulders and keeping your chest out. You’ll need to have a substantially stronger core to provide the necessary support to hold such a heavy weight otherwise all the weight will be transferred to you lower back or lumbar spine.

Always remember when you are carrying any loads on your back, use a harness that provides sufficient support and is ergonomically designed to accommodate your body’s geometry. Most modern day backpacks have numerous adjustment points to change where the harness is positioned on the back and the depth of the padding through the lumbar spine.

Most outdoor spittle specialty shops will be able to fit the backpack correctly using weighted bags to simulate the anticipated load to be carried.

One huge advantage of carrying a backpack as opposed to suitcase is the freedom it gives you when trying to negotiate staircases or in this instance sand which ultimately means having to carry a 25kg suitcase in your left or right arm.

If you’re looking to add an extra degree of difficulty to your suitcase backpacking workout try carrying an additional bag in her left and right hand for that extra challenge.

Great to see some good old fashion physical exertion and calorie burning while on the job. This work exercise was being conducted by some Melbourne council workers using a shovel and sledge hammer to break up and clear the asphalt from the footpath.

It’s awesome that their is still some physical labour required to perform jobs. While it is paramount to ensure that the shoveling and sledge hammering is performed correctly, it’s a great way to burn calories quickly.

While I was in Mallacoota in Victoria’s Gippsland, I came across a massive excavation that involved plenty of shoveling of sand to open up a channel that had blocked.

Always remember to bend the knees and keep the back straight, like you are performing a squat, never bend over with straight legs as this will place an enormous strain on your back.

While Raspberry picking, I came across this unusual exercise, Raspberry squats.

A few hours of raspberry picking in a squat position gives you a great work out of the butt muscles, hamstrings and quadriceps.
While there is some conjecture on the placement of the knees, generally you should aim to have the knees over the big toe and butt sticking out like you are about to sit down on the toilet, remember to look straight ahead while keeping the chest out.

Main points when performing a squat:
1.Keep your feet shoulder width apart
2.Keep your shoulders back and chest out
3.Make sure that your bodies moves as a single movement, think of a spring compressing.
4.Keep your heels on the ground and your knees over your feet

Common mistakes when performing squats:
1.Heels lifting off the ground
2.Allowing the knees to turn in or out

Main muscles used:
1.Gluteus Maximus (butt Muscle)
2.Hamstrings
3.Quadriceps

Performing a squat correctly is important as it forms the foundation of a number of body movements that we perform everyday, think about trying to reach down to the ground to pick something up. It’s better to performing a squat rather than have a straight legs and bending at the lower back.

You never know when you may get injured, usually when you least expect it. So also remember when lifting anything from the ground, always bend the knees and never hunch over with a rounded lower back.