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
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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