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4 Easy Ways to Workout at Home

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Our trainers have modified some common strength training exercises, so instead of needing fancy gym equipment, you can use things you already have at home. Think a dining chair, hand towel and rice – yep, even rice!

Give our exercises a try the next time you want to break a sweat from the comfort of your living room. You’ll never look at the stuff around your home in the same way again.

1. Backpack lunges

  • Step 1: Find a comfortably-fitting backpack and weigh it down with some heavy household items
  • Step 2: Alternate left and right lunges with the backpack on your back!

2. Chair tricep dips

  • Step 1: Choose a stable, sturdy chair (a bench will also do)
  • Step 2: Start with bended legs and arms extended behind you, gripping the chair
  • Step 3: Bend elbows and lower hips in a tricep dip movement

Also read: 5 Low-Impact Exercises for Sore Joints

3. Towel pulls

  • Step 1: Grab a towel and find a strong anchor point, such as a tree branch
  • Step 2: Wrap the towel across the anchor point as if creating a grip
  • Step 3: Keeping your core tight, lean backwards using the towel as a grip and then pull forward

Exercising with Household Items 1200x900 Towel Pulls

4. Bottle bicep curl

  • Step 1: Make weights using two bottles filled with rice
  • Step 2: Stand tall in a neutral stance (feet slightly apart) and grab a bottle in each hand
  • Step 3: Raise and lower arms, making sure elbows are always pointing down

Also read: 5 No-Equipment Moves for Toned Arms

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2 Comments

  1. Traveled for 6 months in a caravan…no room for equipment. Did the program and in 12 weeks I lost 8 kilos (73 kilos to 65 kilos), dropped 4 dress sizes, completed my first 5k fun run in under an hour and my doctor cut my high blood pressure by half…no excuses, the program works!

  2. Gym workout

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