You don’t have to go to an expensive gym to stay in shape. Accessories for making weights and other exercise equipment can be found at your local hardware store, grocery store, or even your kitchen cabinet.
“You can really use anything from weight vests to soup cans to gallon jugs,” said Max Cicero, general manager and performance trainer for Diesel Fitness in Tampa, Florida. ”
Here you can find out how you can make your own dumbbells and improve your training game – all from the comfort of your own home.
How to do homemade weights and other fitness equipment
Here are some ways you can make your own fitness equipment or find replacements.
Fill two gallon jugs with sand, stones, or water. Tie them to both ends of a metal rod with socks. Add or switch to half gallon jugs to change weight.
Fill individual water bottles with sand or water.
Lift these wine bottles up before you empty them.
Cans of beans or soup work as they are.
Ankle and wrist weights
Fill knee socks with rocks, dried beans, or sand and tie them around wrists or ankles while walking or exercising legs and arms.
Load a backpack with bricks or books wrapped in a towel for padding. Wear it during your squats.
A good length is twice the distance between your feet and your armpit. Cut a nylon rope to the length you want and use short PVC tubing for the handles.
You can also use plastic bags. Make loops out of the pockets, tie them together to create three strands the length you will need for your rope. Braid the three strands tightly and wrap each end with tape to create handles.
Water flow bar
A PVC pipe that is partially filled with water forces your body to intervene in its core. Keeping the bar straight and lifting it in various ways, while the water does not flow from one end to the other. Use it for deadlifting, during the crunch, or even while walking.
The same backpack can be a medicine ball that is lifted or moved back and forth when crunching.
Auto repair shops sell damaged tires for $ 20 and up. They can be used as free weights, a step up for cardio workouts, an obstacle to jumping, or something heavy to turn over.
You can use a bath mat with a rubber base that does not slip and is particularly comfortable.
Non-slip socks with rubber profiles on the floor enable non-slip yoga without a mat.
A towel is an obvious substitute, but try stacking two or three towels to make this a softer situation.
Tie a pair of tights or pantyhose into an oval about 20 inches long so that resistance bands can be used around your ankles.
Stand in the middle of another couple and pull up on each leg to provide resistance for the arms.
Cicero also offers the following suggestions to make the weightless exercises more intense:
Slow it down. Instead of doing squats for a second down and a second up, make the squats more difficult by slowly counting to four on the way down. The same goes for pushups.
Isometric applies: Hold your position in place for a few extra seconds when performing exercises like leg raises, pushups, or squats.
Add tension: Use both hands to hold a broomstick, lacrosse stick, or small yard branch above your head and hold it firmly in your hands when doing lunges or squats. This increases tension to activate the core and upper body.
Katherine Snow Smith is a freelance editor and reporter based in St. Petersburg, Florida and the author of the book Rules for the southern rule breaker, missteps and lessons learned.
This article originally appeared on www.thepennyhoarder.com