Make Your Own Gym Workout

In some of my other workouts I have given tips on how to accomplish an exercise by using items you have at home.  The purpose of this workout is to give you a great resistance training workout at home and to make your own equipment.  Milk jugs are different than lifting dumbbells because the moving water creates instability, causing stabilizer muscles and core to activate.  As you try to balance, this increases the intensity of the workout.  Focus on slow, controlled movements.  A gallon jug full of water weighs about 10 pounds.  Fill it with sand and it weighs about 15 pounds. Wrap some duct tape around the lid to help keep it secure.

Another great household item you can use to create an effective workout is a dish towel.  They can transform into one of my favorite pieces of equipment that can tone and strengthen every inch of your body!   The towel exercises are best performed on hard surfaces.  If you only have carpet, you can accomplish the same exercises using cookie sheets or even paper plates.  

Bottom line, THERE ARE NO EXCUSES!  Gather up these simple items you have laying around your home and challenge yourself with this workout!

Directions:

  • do each circuit 2X with 1:00-2:00 rest between each circuit
  • You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs.  Click HERE for full disclaimer.

Equipment:

2 water jugs, 2 kitchen towels

Warm Up:  30 seconds each exercise

boxer shuffle, butt kicks, jumping jacks, skaters, good mornings, squat kicks, reverse lunges, side lunges

Workout:

Circuit 1:

clean and press w/water jug 12-15  reps left side

clean and press w/water jug  12-15 reps right side

ab pretzel touch w/towel  15 each side

jumping jacks 25

Circuit 2:

one legged deadlift w/water jugs  15-20 reps right leg

one legged deadlift w/water jugs 15-20 reps left leg

russian twist w/water jug 15-20  reps

water jug swings  20

Circuit 3:

one arm row w/water jug 10-12 reps right arm

one arm row w/water jug 10-12 reps left arm

knee tucks w/towel 20 reps

3 pulse squat + 180 jump   10-12 reps

Circuit 4:

hamstring curls w/towels  15-20 reps

plank hand walk w/towels  10-20 "steps"

runners lunge w/towel 15-20 reps right side

runners lunge w/towel 15-20 reps left side

 

STRETCH!

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