You don’t have to spend a ton of money on a gym membership or expensive equipment to get into shape. Here are some do-it-yourself tips to turn couch potatoes into stud muffins.
DIY weights
Instead of splurging on a clunky weight set, get creative. Substitute smaller canned goods for lighter weights and use larger canned goods to challenge yourself. Fill water bottles, gallon jugs, or even laundry detergent containers to pump that iron. You can fill these containers with things you have around the house: water, sand, or rocks.
DIY stepper
Did you find the perfect step workout on You Tube but you don’t have a stepper? Not to worry. You don’t have to spend money or waste space on one of those bulky Jane Fonda steppers. The stairs in your house or apartment are an easy solution. But if you don’t have stairs, use a short stool or low bench. You can even make a stepper out of phone books. Glue or wrap tape around two of them for each foot for a good workout.
DIY gym bench
Sure, having a gym bench at home might look fancy, but there’s no need to spend extra money. They these exercises with just a chair:
Chair dips
Work your shoulders and triceps with this easy exercise. Sit at the edge of your chair. Keep your arms by your sides, palms on the edge of the seat, and your fingers over the edge. Move your body weight forward off the chair and lower yourself down. That’s one repetition. Take three sets of 10 reps.
Knee tucks
Strengthen your core muscles by sitting tall with your chest broad and shoulders down. Brace yourself by holding on to the sides of the chair and lean back slightly, tightening your abs. Pull one of your knees toward your chest. Lower that knee as you raise your other knee and repeat, alternating sides. Do three sets of 10.
Leg extensions
Give your hips and thighs a workout. Sit in a chair keeping your arms by your sides. Extend one of your legs straight out and flex your foot. Lower your leg. After 10 reps, repeat with your other leg. Go for the magic number: three sets of 10 for each leg.
If you feel overwhelmed, don’t worry. You don’t have to do all these exercises at once. Just doing one or two at first will make a difference in how you feel.
Learn how to incorporate fitness into your life through yoga, desk exercises, stretching, family fitness and more.
Photo credit: Megan Wakayama
Model: Chris Halsall
