Your Cart is Empty
Shop The Gear: CAP Barbell Adjustable Weighted Vest, from $81.99 USD Weighted vests are a versatile and convenient way to add resistance to your workouts, without the need for additional equipment. These vests, which are worn around the upper body, can be filled with weights to increase the difficulty of exercises. In this article, we will explore some of the best weighted vest exercises for a full-body workout.
Shop The Collection: Weighted VestsSquats are a classic exercise that targets the muscles in the lower body, including the quadriceps, glutes, and hamstrings. To perform a squat with a weighted vest, stand with your feet shoulder-width apart, and your arms at your sides. With your chest lifted and your core engaged, bend your knees and lower your body as if you are sitting back into a chair. As you squat down, keep your weight in your heels, and your knees aligned over your toes. Push through your heels to straighten your legs and return to the starting position.
To increase the difficulty of this exercise, you can hold dumbbells or a barbell in your hands, or use a weighted vest. As you become stronger, you can add more weight to the vest to continue challenging your muscles.
Shop The Collection: DumbbellsLunges are another effective lower body exercise that can be modified with a weighted vest. To perform a lunge, start by standing with your feet hip-width apart, and your arms at your sides. Step forward with one leg, and lower your body until your thigh is parallel to the ground. Your front knee should be directly above your ankle, and your back knee should hover just above the ground. Push through your front heel to return to the starting position, and repeat on the other side.
As with squats, you can hold dumbbells or a barbell in your hands to add resistance, or use a weighted vest. Just be sure to keep your core engaged and your chest lifted to maintain proper form and prevent injury.
Push-ups are a classic bodyweight exercise that targets the muscles in the chest, shoulders, and triceps. To perform a push-up with a weighted vest, start in a plank position, with your hands shoulder-width apart and your body in a straight line from head to heels. Lower your body until your chest almost touches the ground, and then push back up to the starting position, keeping your core engaged and your body straight. As you become stronger, you can add more weight to the vest to increase the difficulty of this exercise.
To modify this exercise for beginners, you can perform push-ups from your knees instead of your toes, or use an incline (such as a bench or a wall) to reduce the amount of body weight you need to lift.
Planks are a great exercise for strengthening the muscles in the core, including the abs, obliques, and lower back. To perform a plank with a weighted vest, start in a plank position, with your hands shoulder-width apart and your body in a straight line from head to heels. Hold this position for 30 seconds to one minute, keeping your core engaged and your body straight.
Burpees are a high-intensity, full-body exercise that combines elements of cardio and strength training. To perform a burpee with a weighted vest, start in a standing position, and then squat down and place your hands on the ground. Jump your feet back into a plank position, and then lower your body until your chest almost touches the ground. Press through your hands to return to a plank position, and then jump your feet back up to your hands. From there, stand up and jump into the air, reaching your arms overhead. As you become stronger, you can add more weight to the vest to increase the difficulty of this exercise.
Burpees are a great exercise for burning calories and improving cardiovascular endurance, but they can be challenging, especially if you are just starting out. If you are new to burpees, you may want to start without a weighted vest, and gradually build up to using one as you become more comfortable with the movement.
Mountain climbers are a cardio-based exercise that targets the muscles in the core, arms, and legs. To perform mountain climbers with a weighted vest, start in a plank position, with your hands shoulder-width apart and your body in a straight line from head to heels. Bring one knee up towards your chest, and then quickly switch to the other leg. Continue alternating legs, moving as quickly as you can while maintaining good form. As you become stronger, you can add more weight to the vest to increase the difficulty of this exercise.
Mountain climbers are a great exercise for burning calories and improving cardiovascular endurance, and they can be modified to suit your fitness level. If you are new to mountain climbers, you may want to start with a slower pace, and gradually increase your speed as you become more comfortable with the movement.
