Feeling unable to hit the gym today, or just not in the mood for the commute? No worries! You can use everyday items around your house for a fantastic, expert-designed workout right at home.
When you walk into most gyms, it’s easy to be overwhelmed by the sheer amount of equipment – treadmills with TV screens, and machines that target every muscle. This abundance of gear makes it hard to skip a workout. But at home, you probably don’t have those machines specifically designed for toning every muscle, especially those tricky inner and outer thighs.
So, how do you target those hard-to-reach areas? It all comes down to being inventive and thinking beyond traditional gym equipment.
Your muscles don’t care whether you’re using a milk jug or a dumbbell for bicep curls – they just need resistance. It’s time to look at everyday household items differently. These things can give you an intense workout, depending on how you use them.
For instance, think of your couch. It’s not just for lounging anymore; it can help you get stronger legs and a more toned chest. Treat it like a weight bench without the costly weights.
Coaching Tips:
– Elevated split squat: Lower your back knee and push up through your front heel.
– Decline pushups: Keep a strong plank position, squeeze your glutes, and place your hands slightly wider than shoulder-width.
– Couch jumps: Bend your hips back, keeping weight on your heels, and aim for a quiet landing.
Next is the wall. It’s not just for displaying pictures or leaning against when you’re tired. It can enhance your squats and posture by giving you instant feedback.
Coaching Tips:
– Face-the-wall squats: Place fingers behind your ears, face the wall, and stand with feet hip-width apart. Ensure no part of your body touches the wall during the squat.
– Bodyweight row: Keep your head, butt, and heels in contact with the wall, and your hands shoulder-width apart at shoulder height. Touch your elbows to the wall and push for a three-second count.
– Explosive pushups: Position your hands shoulder-width apart, wrists just below shoulder height. Lower slowly, push away explosively, and clap.
Paper plates aren’t just for eating, but can add a challenging twist to your core exercises. Just be sure not to use them for food afterward!
Coaching Tips:
– Plank reach: With hands on the plates, slide one hand as far as possible without losing plank form, and alternate sides.
– Plank walk: Place your toes on the plates, and take small steps with your hands, dragging your feet behind. Maintain a strong plank throughout.
Even a simple towel can be a great fitness tool. This exercise, introduced by David Jack, redefines how you view an ordinary towel.
Coaching Tips:
– Towel row: Position a towel under your midfoot and step back with the opposite foot. Lean forward, keeping your back straight and chest lifted.
With these four common household items, you can create your own workout routine. You might also try this circuit, doing two or three rounds with minimal rest between exercises. Afterward, you can use the towel to wipe away your sweat.
Try this “no dumbbell needed” workout and decide if the gym is really necessary!