DIY Gym

Do you despise going to the gym? Maybe too embarrassed to sweat in front of others? I mean, who really wants to be seen in front of one another sweating, smelling, all while huffing and puffing? It’s completely normal if you want to avoid that scenario, but don’t avoid exercise entirely. Whether your metabolism is the speed of a race horse or whether the scent of food goes straight to your hips, everyone needs exercise.

A gym membership can also be pretty costly, so it may not fit your budget. If that is the case and you are looking to get the best bang for your buck, getting creative may just be your answer to saving a dime or two. These DIY gym equipment items will actually put money back in your wallet. Say goodbye to expensive kettlebells and dumbbells, for there is a cheaper solution! Worry no more if you detest the gym because exercise can be just as effective and enjoyable in your own home.

Take a look around your house and you’ll most likely find these items to make your own home gym…

50-pound Sandbag/Dog Food/Cat Litter
Grab the extra bag of dog/cat food stored in your closet; otherwise investing in a 50-pound bag of sand from Lowe’s for only $2.68 a bag will do the trick.

Exercises
Shoulder-to-Shoulder Thrusters: Spread your feet shoulder width apart, your lower back slightly arched, and position the bag over one shoulder. Keep your head and chest held high, push your hips back and descend

Step-Back Lunge with Front Shoulder Raise

into a squat. From the

bottom position, explode back into the start position using your momentum to push the bag up and over to the other shoulder. This works both upper and lower extremities!

Lateral Plank Pulls: Start in a plank position with your feet apart and have the bag at your side. Keep your posture

neutral throughout. Reach under your chest and grab the bag and pull it under and through. Breathe out when you pull through. This is great for maximizing core strength!

Gallon of milk or Water Jug, aka Kettlebells
Take an empty gallon container, fill with dry rice, dry beans, sand or even water—anything to give it more mass.

Exercises
Gallon Jug Swings: Stand with your feet shoulder width apart and bend your knees and waist so you are in a slight squat. Hold the jug and let your arms hang loosely. Swing the weight with both hands between your legs, then raise above your head. Move the jug using thrusts from the hip, thigh and back muscles.

Step-Back Lunge with Front Shoulder Raise: Stand with feet shoulder width apart. Step back with your right leg and lower your body into a back lunge. At the same time, raise the jug with both arms in front to shoulder level.

Triceps Dips

Frisbee or Paper Plate
Grab an old Frisbee, or if you don’t have one, a paper plate works just as well.

Exercises
Sliding Lunges: Stand with feet hip-width apart, with the ball of the left foot resting on the Frisbee or paper plate. Bend the right leg while sliding the left foot out to your side into a lateral lunge position. Slowly slide the left foot back to the starting position, pushing into the plate. Repeat on opposite leg.

Abdominal Crunches with Frisbee or Plate: Lie down with the Frisbee or plate under your heels, legs straight and hands behind your head. Lift the body into a full sit-up as you slide your heels in while pressing into the Frisbee or plate. For a modified version, crunch the shoulders a few inches off the floor while sliding your heels in. Keep your chin tucked and avoid pulling the neck.

Dining-Room or Card-Table Chair
Grab a dining-room chair or a card-table chair—any chair that is sturdy!

Exercises
Triceps Dips: Sit in the chair and hold onto the front as you scoot your hips and feet out. While keeping your back close to the chair, slowly bend at the elbows and try to go down to 90 degrees. Press yourself back up to the original position and repeat.

Single-Leg Chair Squats: Start seated in a chair, with one leg held off the ground and slightly bent. The heel of the other foot should be positioned so there is a 90-degree angle at the knee. Push through your heel and use both your leg and core to drive yourself up to a standing position. Keep your torso upright, and return your hips down and back into the sitting position. Switch legs after one complete set.

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