Weighted Vest Workout From Home (9 Exercises and Routine)
Are you looking for an awesome new way to get an intense workout at home? Look no further! Introducing a weighted vest workout that will challenge your body and give you the satisfaction of feeling like you have really accomplished something out of your ordinary routine.
In this blog post, we’ll look at 9 exercises and a full-body workout routine that can all be done with your weight vest, space enough to move around in, and a few basic pieces of equipment.
Table of Contents:
Chest/Triceps:
Push-ups
Dips
Back/Biceps:
Pull-ups
Rows
Back Extensions
Legs:
Squats
Lunges
Core:
Plank
Crunches
9 Weighted Vest Exercises
Weighted Vest Push-ups
Push-ups are a great way to get a full-body workout. They target your triceps and chest but also work your back and core all at once. Push-ups target multiple muscle groups which makes them an especially efficient exercise choice for those looking to get the most out of their workouts in a short amount of time.
How to do weighted vest push-ups:
Start in a plank position on your hands and toes with arms straight
Hands shoulder-width apart, and wrists aligned underneath your shoulders.
Engage your core and keep the body in a straight line from head to heels.
Bend your elbows and lower yourself towards the ground until your chest is close to the floor. (When wearing a weight vest, the bulk of the vest can limit your range of motion. It can help to use parallettes or yoga blocks to raise your hands off the ground to help you get the full range of motion.)
Push your body back up to the starting position, making sure to keep your abs tight throughout.
Finish one full push-up and repeat as desired.
When adding a weighted vest to your push-ups, you’ll increase the resistance as well as the intensity. The additional weight from the vest will help you build a solid base for your upper body to increase your strength and overall muscle development.
Weight Vest Dips
Weighted dips are a great way to add intensity to your upper-body workouts. Unlike push-ups, weighted dips focus on targeting the shoulder muscles, triceps, and chest specifically. They also work the core and back as you stabilize yourself during the movement.
How to do weighted vest dips:
Start by grabbing onto the two handles with your arms straight and locked out (if you don’t have a dip station, you can use a bench or chair for a good substitute)
Bend your elbows and lower your body till your arms create about a 90-degree angle
Push through your palms to extend your arms and return to the starting position.
*Pro tip: Lean your body slightly forward to target the chest muscles. As you lower and come back up, keep that same angle of your upper body throughout the movement.
Adding weight with a vest is an effective way to make dips more difficult, making this exercise perfect for those looking to take their strength training to the next level. Weighted dips can be done on a dip station, chair, or even your stairs for a convenient yet effective workout.
They are an excellent choice for those looking to build strength and size in their arms and upper body.
Weight Vest Pull-ups
Pull-ups are a classic strength training exercise that carries a ton of benefits. This challenging bodyweight movement works the lats, biceps, shoulders, and back muscles all at once.
How to do a weighted vest pull-up:
Start by grabbing the bar with your palms facing away from you, slightly wider than shoulder-width apart.
Engage your core and pull yourself up until your chin is over the bar.
Lower yourself back down to starting position slowly while controlling your body weight.
*Note: you can use any pull-up variation to add variety as well as target different muscles better. Wide grip, close grip, chin-ups, etc.
Pull-ups also engage your core as you stabilize your body during each rep. You can vary the intensity of pull-ups by using different grips or adding weight with a vest. This exercise can be done on a pull-up bar, or even in the comfort of your home using an over-the-door pull-up bar.
Overall pull-ups are an excellent choice for those looking to build muscle and strength throughout their upper body.
Weight Vest Rows
Another great back workout that you can do with a weighted vest is rows. This move helps to strengthen and build the back muscles, as well as other major upper body muscle groups such as the biceps, traps, and shoulders.
How to do a weighted vest row:
Start by sitting down under the handles of your TRX bands or bars. (This can also be done with a doorframe)
Grab onto the handles with your choice of grip variation.
Pull the handles toward the upper part of your stomach or lower chest.
Hold for 1-2 seconds.
Slowly control your body as you lower back down into starting position.
*Pro tip: When at the top portion of the exercise, pretend you have a tennis ball in between your shoulder blades and focus on squeezing the ball. This will give you a great mind-to-muscle connection.
By adding a weighted vest, you can increase the intensity of your workout and help you reach your fitness goals. Back rows with a weighted vest are great for those wanting to build size and strength in their upper body.
Weight Vest Back Extensions
Back extensions are a great lower body exercise for those looking to build strength, mobility, and stability in their core and lower back muscles.
How to do weighted vest back extensions:
Start by adjusting the extension machine to where your lower body is properly supported while being able to freely lower yourself down
From the top position, slowly lower your torso down while keeping your neck neutral with your spine
Rise back up till your body is in a straight line from your knees, spine, and head
Squeeze your glutes at the top position before lowering down to the next rep
*Pro tip: Don’t go higher than when your body is in a straight line. Hyperextending like this can cause lower back pain
Back extensions can help strengthen the glutes, hamstrings, and lower back muscles for improved posture and overall strength. This exercise is also beneficial for relieving low back pain. As with any activity, proper form is essential for avoiding injury.
Weight Vest Squats
Squats are a powerful exercise that can help build strength and muscle throughout the lower body. This exercise can be done with or without weights, making it great for all fitness levels.
How to do weight vest squats:
Stand with your feet slightly wider than shoulder-width apart and your toes pointing out slightly.
As you begin to descend, make sure to keep your spine neutral and your weight in your heels
Squat down till your hamstrings are parallel to the ground
Push through your heels to stand back up, ensuring that your glutes and quads are engaged throughout the movement
Squats can help develop muscle, improve balance, and boost mobility. To further increase the intensity of this exercise, you can add a weight vest. Adding resistance will make the exercise even more effective. Proper form is key to avoiding injury and getting the most out of this exercise.
Weighted Vest Lunges
Lunges are a great workout for your hamstrings, glutes, and quads. These can be done as bodyweight training, or with extra weight from a vest or dumbells.
How to do weighted vest lunges:
Start by standing straight with your feet hip-width apart.
Step one foot forward and lower yourself until both legs make a 90-degree angle.
Push off from the heel of your front foot to return to the starting position.
Repeat the movement, alternating between each leg for desired repetitions.
*Pro tip: Focus on controlling the movement by slowly lowering yourself down and holding. Really feel the burn in your legs before coming back up.
Lunges with a weight vest can help to improve balance and stability while also helping to burn more calories. Additionally, they can help to increase flexibility in the hips and improve mobility in the legs.
Weighted Vest Plank
Planks are an effective exercise for building core strength and stability. They also help to improve posture by strengthening the muscles in your back, shoulders, and abdominals.
How to do weighted vest plank:
Begin in a pushup position, with your hands and feet planted firmly on the ground OR with your forearms planted on the ground
Keep your back straight and your core engaged, avoid arching or sagging in the lower back.
Draw your belly button in towards your spine to further engage the core muscles.
Hold this position for 30 seconds to 1 minute, depending on your fitness level.
*Pro tip: Planks are great for daily core exercise. These can be done after a workout, before bed, when you wake up, etc.
In addition, planking helps to increase flexibility in the hips and lower back while also helping to stabilize the spine. Planks are great for athletes looking to improve performance as well as the average person looking to increase strength and endurance. Regular practice of planking can help to reduce the risk of injury while developing muscular balance throughout the body.
Weighted Vest Crunches
Crunches are an effective exercise for strengthening and toning the abdominal muscles. They help to engage the rectus abdominous, obliques, lower back, and hip flexors, all of which work together to maintain proper posture and support the spine.
How to do weighted vest crunches:
Start by laying on your back with your knees bent and feet flat on the floor.
Cross your arms over your chest or place them behind your head.
Engage the core muscles and contract the abdominal wall as you lift your upper body off of the ground and towards your knees while keeping your lower back in contact with the ground.
Hold for 1-2 seconds then slowly lower yourself back down.
Repeat for desired reps and sets.
*Pro tip: Make sure to keep your core tight throughout the entire movement.
Crunches can also help improve the balance between stabilizing and dynamic core muscles. With proper form and regular practice, crunches can be an effective tool for strengthening the core muscles.
Full Body Weighted Vest Workout Routine From Home
This routine can be done from the comfort of your home. Since it is a full-body routine, you should have 1 rest day in between each workout. This is great for athletes with a busy schedule who need a quick and effective routine to get in their weekly exercise.
Warm/Stretch
Start with a simple warm-up and stretch session of your choice. Get your blood flowing and a quick sweat to get your body ready.
3-4 sets of weighted vest Push-ups
Depending on your skill level, the number of reps will vary. Aim to do enough push-ups to where you’re about 1-2 reps shy of failure.
Rest for 30 seconds to 1 minute in between each set
3-4 sets of weighted vest Dips
Just like the push-ups, aim to be 1-2 reps shy of failure. Control the movement and keep your form. If you find yourself struggling to do any reps toward the last set, you can take off the weight vest to rep out the last few.
Rest for 30 seconds to 1 minute in between each set
3-4 sets of weighted vest Pull-ups
Depending on your skill level, the number of reps will vary. Aim to do enough pull-ups to where you’re about 1-2 reps shy of failure.
Rest for 30 seconds to 1 minute in between each set
If needed, take off the weight vest to complete more reps toward the last sets
3-4 sets of weighted vest Rows
Same as pull-ups, 1-2 reps shy of failure.
Rest for 30 seconds to 1 minute in between each set
If needed, take off the weight vest to complete more reps toward the last sets
3-4 sets of weighted vest Lunges
For the lunges, you want to aim for higher reps around 10-15 for each leg. Control the movement while feeling the burn.
Rest for 1 minute to 1 minute 30 seconds in between each set
If needed, take off the weight vest to complete more reps toward the last sets
3-4 sets of weighted vest Squats
Same as Lunges, you want to aim for a higher rep range of 10-20. By now your legs will be burning so if you need to take the vest off when doing the reps, that’s perfectly fine.
Rest for 1 minute to 1 minute 30 seconds in between each set
Cool Down/Plank
Begin to cool down by doing some stretching and catching your breath.
Once you’re ready, you can do 1 set of a plank. Depending on your skill level the time will vary, but focus on increasing the time every week. Ideally, you want to aim for 30 seconds to 2 minutes.
And just like that, you’ve completed a full-body exercise routine with a weighted vest!
Keep in mind, you can choose whatever order you do every workout. If you want to start with the back workouts, then chest, and then legs you can. Or maybe start with the leg workouts, then the upper body. Mix it up however you like.
Final Thoughts
Working out with a weighted vest is an excellent way to enhance your routine and take an extra step to improve your health and fitness. Not only does the added weight increase the intensity of these exercises, but it will also work your core muscles more intensely and efficiently than ever before.
But most importantly, make sure you are comfortable with beginning any workout program and that safety should always come first. With proper technique, pacing, clothing, posture, and interval control – you can use this equipment effectively to help reach your goals faster than ever before.
