Did you know that you’re a gym-owner? It’s true! Take a look around your house… THIS is your gym. Keep reading to learn how 7 common household items can double as fitness equipment.
1. Laundry Detergent Bottle (or box) = Dumbbell or Kettlebell
Moves You Can Do: Single Arm Bicep Curls, Bent Over Single Arm Row, Tricep Kickbacks
Loop a towel for more exercises: Double Arm Bicep Curls, Kettlebell High Pull, Kettlebell Swings
2. Dish Towel = Glider
Moves You Can Do: Reverse Glider Lunge, Reverse Single Leg Deadlift, Lateral Single Leg Squat, Single Leg Plank Knee Tuck
Grab a second towel for Mountain Climbers (feet on towels), Double Leg Plank Knee Tucks, Plank Rollouts (hands-on towels), Plank Wax On/Wax Off (hands-on towels)
3. Belt = Yoga Strap
Moves You Can Do (Strength): Isometric Strap Pull Apart, Crunches with Isometric Strap Pull Apart, Oblique Crunches with Isometric Strap Pull Apart, Strap Toe Touch Crunches with Isometric Pull Apart, Pilates Rollup With Isometric Strap Pull Apart
Moves You Can Do (Mobility): Front Raise to Overhead Reach, Lateral Bends with Belt (arms overhead, lean-to side), Cow Face Arms with Belt, Thoracic Extension with Belt (hold belt behind the low back, straighten arms back, open chest), Supine Hamstring Stretch, Supine IT Band Stretch, Supine Adductor Stretch
4. Stairs = Low Box/Step
Moves You Can Do: Step Ups, Lateral Step Ups, Transverse Step Up, Reverse Lunge from Box, Single-Leg Squat From Box, Step Up to Knee Drive then Step Down to Reverse Lunge, Plank Walk Ups (Hands walk on and off the stair)
Take It Up A Notch: Hold your laundry detergent bottle in the opposite hand of the working leg to add load!
5. Kitchen Counter = High Box/Balance Assist
Moves You Can Do Using Counter For Elevation: Elevated Pushups, Elevated Plank Shoulder Taps, Elevated Mountain Climbers, Elevated Tricep Pushups, Reverse Elbow Plank
Moves You Can Do Using Counter As A Balance Assist: Calf Raises, Single Leg Deadlift, Tree Pose, Reverse Lunge, Standing Oblique Crunch
6. Chair = Mid-Box/Balance Assist
Moves You Can Do: Tricep Dips, Tricep Pushups, Elevated Mountain Climbers, Box Squats, Single Leg Squat to Box
Tip: You can also use a chair for all of the balance-assist exercises in the Kitchen Counter section!
7. Backpack/Gym Bag = Sandbag
Moves You Can Do: Bear Hug Squat, Bilateral Bent Over Row, Single Arm Bent Over Row, High Pull, Front Raise, Clean to Front Squat, Kettlebell Swings, Lateral Stepping Lunge, Halo Overhead Press, Kettlebell Halo with Hip Drive
Intensity Tip: Increase intensity by putting more items in the bag. Conversely, decrease the intensity by removing items from your bag.
Lauren Rinker is the Group Fitness Manager at Virginia Center Commons and teaches a variety of classes, including POWER®, CORE®, BLAST®, Yoga, and Fusion small group and team training. She started her Group Fitness career in 2012 after her childhood dream of being a 🌪 chaser didn’t work out due to immense fear of 🌪s, and accredits Group Fitness for transforming her life 💪. She loves how Group Fitness and Social Media share the same impact of making and maintaining meaningful connections between people ❤. When she’s not teaching or taking 📷s for the VCC Facebook page, you can find her 🏋️♀️-ing, 📚️-ing, checking off her To-Do lists 📝, drinking ☕️, or eating any or all of the following foods: 🍣🥞🥓 A self-proclaimed cat lady 😻 and night owl, Lauren loves to recharge in the evenings by watching Netflix with her two Instagram-famous cats 🐱 🐱