Who says that setting up a home gym has to be expensive? If you can’t rush out and purchase all the latest, greatest, fancy gadgets to support your workout regimen, don’t sweat it. You don’t actually need a whole lot of equipment to get into really great shape. And if you’re creative, you can make homemade versions of many common gym items.
Try these handy substitutions if you need…
A kettlebell. Fill an empty milk jug with water, and now you have a handy kettle ball that weighs about eight pounds. If your fitness routine demands a heavier kettlebell, use gravel or sand instead of the water. Remember to keep your core engaged when using a homemade kettlebell, since the contents can shift.
Hand weights. Depending upon your needs, a variety of household items can substitute as hand weights. Canned goods usually list their weights on the label (sixteen ounces equal a pound).
A water bottle can be filled with water, sand, or rocks, and fit perfectly into your hand. Plus, you can use a larger bottle, or even something like a wine bottle, when you need to increase resistance.
A skillet weighs between four and twelve pounds, depending upon size and material.
Throw a few items in a backpack, and you can add weight to a hike.
A BOSU. A BOSU looks like half of an exercise ball, and is used to aid stability and balance for moves like lunges, push-ups, and squats. You can actually mimic this product with a simple couch cushion.
Gliding discs or sliders. You might have seen mobility or stabilization exercise videos in which participants glide across the floor on small, flat discs. Socks or dish towels on a smooth floor will actually provide the same effect.
A weight bench. Try a firm couch or chair for declined push-ups, tricep dips, bent-over single-arm rows, and split squats. However, some exercises are still better performed on the floor, like bench presses.
Substituting common household items can be a good way to try out new moves, before you commit to “real” equipment. Just remember to consult with us as you put together your workout regimen, and we can help you create a plan that is safe for your fitness level and supports your health goals.