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Backpack-O-Rama: Add More Resistance To Your P90X Workout

If you’re familiar with HDIGF and have been following the site/receiving my Coach updates and check-ins you’ve probably heard the term “Backpack-O-Rama“. While some folks have come up with workout programs using names like “Body Shred Muscle Grater” or “Tsunami of Cyclone Fury”, with “Backpack-O-Rama” (BPOR) Iwent a different route. Still, the name is hyper-scientific and developed with a lot of thought and rigorous testing. And by that I mean me, a sack and a couple weight plates went at it for some P90X good times and lactic-acid fueled memories a few rounds ago– but that doesn’t mean it’s any less effective.

Backpack-O-Rama: (bak-pak-oh-ram-a– noun): 1. The use of a backpack, or any other available piece of weighted equipment that can be strapped to back, legs, wrists or chest to intensify a workout/improve your push up/pull up skill. 2. Ensure your second round of P90X kicks your own booty. Again.

Ex: I attempted Back-Pack-O-Rama yesterday and it felt like I’d started my program all over again!

If P90X or Body Beast is your program of choice OR if you’ve graduated from Insanity to Asylum (and its strength training pullup days) OR– since we’re not exclusive around here– you have any other Beachbody program that’s become easier or needs added weight you may just not have available in the form of dumbbells or plates, BPOR is a great way to kick up the intensity, build strength and make things new again. If you’re going for strength/mass gains or a little more endurance, body weight can only get you so far…unless you want to continue to add push-ups/pull-ups to your routine. Still, eventually working up to 100 pushups per set could make for very a long workout.

BPOR: What You’ll Need

Weight. Backpack-O-Rama may be the “technical” name but it’s a friend to all. Whether you go for ankle weights, wrist weights or a simple backpack, loading yourself up with a little extra weight is key.

Wrist Weights: Work shoulders and arms as you go through cardio programs… even works on resistance days with the dumbells.

Ankle Weights: After a round or two of P90X, Ab Ripper X could become Ab Ripper Zzzzzzzzzzz. Easy fix: adding 5-10 lbs. per leg by way of ankle weights will put you right back on track in the “I hate it… but I love it” category. Works for Kenpo X, Plyometrics, cardio and pullups as well.

Backpack: Filled with weight plates, canned food, bricks, a willing pet/child or anything else that adds 10-20 lbs to your workout, a backpack is great for adding weight to pullups.

Weighted Vest: This is a personal favorite I added recently. A weighted vest is a little more expensive than the DIY backpack solution, but it also fits much better and doesn’t flop.

Adding weight to your second, third, etc. workouts and to the areas you want to improve will not only push you further and build strength and endurance, it’ll also give you new milestones to shoot for as you continue refining your fitness level and goals. Got questions? Hit me up at and/or add me as your free personal coach for extra support and access to “Dan V.’s Fit Spot!”

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4 Comments : Leave a Reply

  1. Leland says:

    adding weight to all the exercises takes it to a new level!

  2. Jim says:

    Several months ago i began doing ab ripper with ankle weights. When I first started P90X, I couldn’t even get through the ab ripper. It’s amazing how much more you can do than you think you can.

  3. Danv says:

    Nice work, Jim! Each step builds on the next and before you know it you’re using an engine block for Ab Ripper X resistance.

  4. Romall Smith says:

    The Force is strong with this post ;)

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