If you’ve always had a gym membership, then you might have never thought about creating a home setup. But with recent events, many Australians are left with a choice between not working out (because gyms are closed) or doing it at home. Naturally, the second option is better for you in order to meet your fitness goals.
For some people, working from home meant losing their daily exercise and gaining extra pounds. And with the uncertainty as to when life will go back to normal again, the easiest solution is to work out at home. This is entirely possible even without investing a single dollar on exercise equipment.
All you need for a daily home workout can easily be found all around you:
Flour In A Plastic Bag Instead of a Kettlebell
Flour, sugar, cornstarch, or anything similar can be packed in a durable plastic carrier bag as a replacement for a kettlebell. Make sure to pack and tie it very tight so that it ends up being compact and not shifting around. Then pack it in another bag with handles that you can use to swing it.
That’s all you need to create your own home kettlebell. With this piece of homemade equipment, you can already do up to 200 exercises.
A Jacket Instead of Suspension Rings or TRX Bands
Pulling motions are great exercises to end up with a well-rounded workout. All you need is a jacket that is made of strong material.
Tie it very tightly around any post or fixed structure and pull back so that the jacket is holding your body weight (much like how you would do with a TRX band or suspension ring in the gym). Just make sure your jacket can hold your weight and the post you tie it on is just as secure.
A Broom As A Weight Bar
Working on your flexibility and mobility is very important, and a broom (a dry mop and a bamboo pole will do as well) is all you would need to accomplish this. Hold them high up your head when you are doing squats. They are also great for mobility exercises, just pull it behind you and down towards your glutes.
Bottled Water As Weights
If you have no dumbbells at home, you can replace it with a one-litre water bottle, one for each hand. Hold them while in a squatting position and lift them up into the air as you stand up. As you sit back down, control them on the shoulders.
Children As Heavy Weights
If you are anyways stuck at home with bored kids who are fighting for your attention while you are trying to work out, then incorporate them in your exercise! Let them on your back while doing squats. Any kid until the age of 10 is light enough for this exercise.
A Ball For Your Core Exercises
You can make those push-ups more challenging by adding a ball to your routine. A basketball is enough to train the core muscles (instead of just the floor). Hold the ball with both hands while doing a plank and when you master the position, then try doing pushups.
Lighter balls can be easily useful to other exercises, like when you are doing donkey kicks. Simply keep the ball (as big as a large orange) behind the knee and hold it tightly by squeezing the calf and thigh together.
Go on your hands and knees before trying to lift the leg holding the ball (until the thigh is parallel to the floor). Put the leg down and do the other side. The ball will engage the core and glutes.
Any Chair Instead of A Workout Bench
If you have a bench at home, then this is the best option, although you can also opt for a sofa or a folding chair. Make sure it is stable (set it against a corner if required) and not too light, and use it for glute bridges and triceps dips.
The expensive exercise equipment at your gym serves their purpose in giving you a good workout, but it does not mean that they cannot be replaced by ordinary, day-to-day items. By doing your routines at home, you can keep track of your fitness goals at all times.