Strapped for time in between personal training sessions or unable to get to the gym? Many household items can be transformed into workout equipment to ensure that you’re staying active, even if you’re staying home. You’ll notice that personal trainers are often resourceful in their use of everyday objects, such as benches or trees when exercising in the park.
One key tip is to make sure that whatever you’re using is stable and will not cause injury. If you’re unsure, your personal trainer will be able to advise you on the best way to use equipment when training by yourself.
1) Don’t throw empty water bottles away; filled with sand they make a good and cheap alternative to dumb bells for exercising at home. A one and a half litre bottle, when filled with sand weighs around 3.3 lbs. Tins and cans such as soup or baked beans also work well in exercises like bicep curls. Easy, cheap and recyclable too!
2) Use the bottom stair as an aerobic step during a warm up, jogging both feet onto the step then back to the floor. Repeat in reps or for a set time between other exercises.
3) Those heavy coffee table books you have lying around? These can be utilised in strength training exercises. For example, sitting on a chair, extend your legs in front of you, held together. Place the book on your shins, then lift your legs slowly, lowering them again for a set amount of repetitions. Remember to hold your core for good posture.
4) Even chores can be turned into a workout; a crammed full laundry bag can double as a sandbag-type weight during exercises. For example, use during squats, held in front of you in the crook of your arms. The weight of the bag will tip you forward, forcing you to work harder in order to balance. This is a good exercise for anyone looking to improve their core strength, balance and leg muscles.
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