Resistance Workout at Home Using Everyday Items

Whether you are a stay-at-home mom or someone who just doesn’t have the budget for fancy workout equipment or a gym membership, there still are many options open to you to stay fit and active right from your own home! Below I will demonstrate a few exercises you can do using common household items!

Important: Not all exercises are suitable for everyone. Be careful with your body and enjoy this workout at your own risk. If you are unsure if an activity is right for you, check with your doctor before trying it!

 

  1. Coffee Table Dips:

Equipment: Coffee table or stable chair

Works: Triceps/Chest/Front Shoulders

How to do it: Start by sitting on the end of a coffee table or stable chair. With your palms flat on the surface and your arms at your sides shift your weight to your arms. Walk your feet out from the table/chair until your body is hovering in front of the surface and your hands/arms are holding you up. Engage your abs, bend your elbows and carefully lower straight down until your butt is hovering above the ground and your legs are bent at 90 degrees. Using your arm strength, pull yourself back up to upper position and hold for two counts before lowering again. You should feel your upper arms doing the work, keep your ab muscles pulled in to stabilize your pelvis. Complete 10-15 repetitions or 3 sets of 8-12 reps.

Coffee Table Dip Edited

  1. Canned Food Overhead Press:

Equipment: 2 cans of food (beans/soup/veggies) that are the same size

Works: Delts/Back/Shoulders

How to do it: Holding a can in each hand, start by standing tall with weight evenly distributed on both feet. Hold your arms out in 90 degree angles from your shoulder height. Engage your abs and lift your arms up over head until your arms are straight. Hold for a count or two and lower back to starting position. Complete 10-12 reps or 3 sets of 8-10 reps.

Canned Food overhead press

  1. Milk Jug Weighted Squat:

Equipment: Gallon/half gallon of liquid

Works: Glutes/Thighs/Hips/Quads

How to do it: Stand tall with weight on both feet and feet shoulder width apart. Hold your jug with both hands in front of your belly button. Stick out your butt as you lower your body down until your legs are at a 90 degree angle. Your knees should be over your ankles, your chest is lifted and your upper body is at a 45 degree angle from your thighs. Hold for two counts and raise back up carefully. If this is too challenging, try squatting not as low/deep or try doing one-legged lunges using the jug as added weight. Complete 10-15 reps.

Milk Jugg Squat

  1. Couch Butt Lifts:

Equipment: Couch or chair

Works: Glutes/Core

How to do it: Lying flat on the ground with your feet and lower legs resting on seat of a couch or chair. Your legs should be bent at a 90 degree angle at the knee.  Draw your abs in and squeeze your butt muscles as you lift your butt off of the ground a few inches. Hold and then lower. Repeat 10-12 times or 3 sets of 8-10.

 Couch Butt lifts

  1. Shampoo Bottle Biceps Curl:

Equipment: Large bottle (Shampoo/Bubble bath/Lotion

Works: Biceps

How to do it: Sit or stand tall with abs engaged as your hold your bottle in one hand. With your arm at your side and bent 90 degrees at the elbow, use your bicep muscle to lift the jug (from the elbow) up to your upper arm and carefully, back down again. Do 10-12 reps or 3 sets of 8-10 per arm.

Shampoo bottle bicep curl

  1. Stair Calf Raises:

Equipment: Stairs or step stool

Works: Calf muscles

How to do it: Stand with the balls of your feet at the end of the step and your heals hanging off of the step (hold onto something for support if needed). Let your heels hang slightly lower than the step, then using your calf muscles pull your heels up as high as possible with your weight still on the balls of your feet. Hold for 2 counts and lower back down again. Do 12-15 reps or 3 sets of 10.

Stair calf raises

Completing these exercises a couple times a week can really help strengthen main muscle groups to help keep your body strong! You may need to get creative to find objects to increase the weight. Enjoy this workout today!

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