How to Get a Bomb Workout From Home With Substitute Equipment
Some people love to workout at home, others love to workout at a gym. If you like to get your exercise at home, you most likely already have a few key pieces of home workout equipment to get an effective workout. Unfortunately, if you are a fan of the gym, you might not have any home workout equipment. It’s not usually a problem.
That is until a worldwide pandemic hits, and everyone has to workout at home, and they’ve cleared the shelves of dumbbells, kettlebells, and resistance bands. So, what is there to do? Shrug your shoulders and call it a day? No. Not you, because Supplement Superstore is going to show you how to get an awesome full-body workout using only things you have around your house that can double as home workout equipment.
The Substitute Home Workout Equipment You Need
We’re going to hit your entire body with this workout at home, and all you need are these common household items to double as home workout equipment:
- Gallon jug filled with water or sand
The chair and wall are home workout equipment pieces that assist you in different positions doing classic exercises like dips and pushups. The gallon weighs approximately 8.5 to 12.5 pounds when filled with water or sand, respectively. While you could use a gallon of milk, we don’t recommend it unless you have yet to break the seal on its lid. You definitely don’t want to end up covered in milk if the cap comes loose.
If 12.5 pounds is way too light, make sure you’re increasing the number of reps when you workout at home. You can also make each exercise more challenging by increasing your range of motion and slowing down your eccentric movements.
Your Home Workout
Depending on your current level of fitness, perform two to four sets of each exercise and anywhere from eight to fifteen reps.
Using a Chair
If your chair tends to slide, place it against a wall to prevent injuring yourself. For this exercise at home routine, use the chair to perform:
- Decline pushups - Place your hands on the floor and your feet on the chair. Use your core to hold your body in a straight line. Lower your chest down using your arms. Your face should hover above the ground before extending your arms to lift your body back up. Avoid sagging in your midsection, or locking your elbows at the top. This exercise at home works your shoulders and chest.
- Incline tricep pushups - Now switch it around so that your hands are resting on the chair and your feet are on the floor. Keep your elbows at your sides and bend to ninety degrees before extending your arms back up. This workout at home is for your triceps, shoulders, and chest.
- Assisted dips - Sit on the chair and place your hands next to you on the seat. Slide your butt off and bend at your elbows to lower your body down as low as your arms allow. Using your triceps, extend your arms and lift your body. Your feet will stay planted on the ground for the entire exercise. This workout at home works your triceps.
- Deficit reverse lunges - You’re going to feel the burn with this exercise at home because it’s probably a much broader range of motion than you’re used to performing. Stand on your chair. Slowly and with control, step one leg back and down into a lunge. Use the back of the chair for balance as you use your working leg (the leg that is still on the chair) to lift your body back up. Maintaining control and landing softly protects your joints and utilizes stabilizing muscles throughout your body, but this workout is mostly for your legs.
- Single leg squats - Here’s another exercise at home that targets your legs. Stand in front of the chair. Use your core to balance on one leg as you lower back in a squat and sit on the chair. Use only that leg to raise your body back into the standing position. Be sure to keep the sets and reps even on each leg.
Using a Wall for Home Workouts
Everyone has a wall, the perfect home workout equipment. Let’s get it.
- Wall sit - This simple static exercise at home works your entire leg. Press your back against the wall and lower into a squat. Your knees should bend to ninety degrees. Hold for 45-60 seconds and perform two to four sets.
Using Socks as Home Workout Equipment
- Plank jacks - Abs are one of the easiest muscle groups to exercise at home because you need minimal equipment. For this one, wear socks on a hardwood floor. Hold your body in a plank and slide your legs apart, then slide them back together. Avoid allowing your midsection to sag, or raising your butt up high.
- Reverse plank hamstring slides - Lay on your back with your knees bent. Use your legs to raise your lower back and butt off the ground. Keeping your heels together, slide your feet forward, then use your hamstrings to curl back up until your legs reach ninety degrees. This workout at home is a tough one, so don’t be surprised if you can’t do many reps.
Using the Gallon Jug
- Lateral shoulder raises - Your gallon jugs are going to be a golden piece of home workout equipment. Holding a gallon in each hand, or alternating one arm at a time, this exercise at home will work your shoulders. Keeping your arms straight, use your shoulders to raise the jugs until your arms are parallel to the ground. Slowly lower them back down, and repeat.
- Hammer curls - Again, alternating or holding a gallon in each hand by the handle, curl your arms as if you were doing a dumbbell hammer curl. This classic workout at home targets your biceps.
- Concentration curls - We’re targeting our biceps even more with this home workout equipment hack. Holding the gallon jugs, perform a curl as slow as you possibly can. Raise all the way up and lower all the way down.
- Top half, bottom half, whole curls - Now finish demolishing your biceps with our favorite piece of home workout equipment. Three movements make up one rep. Holding the jugs with your elbows bent at ninety degrees, perform the top half of a curl. Lower down to ninety degrees, pause, and then perform the bottom half of your curl. Raise the jug back to ninety degrees, before performing a full curl.
- Tricep extensions - Hold the gallon jug on its side. Make sure you have a good grip when you raise it over your head. Bend at the elbows and lower the jug back behind your head. Use your triceps to straighten your arms and lift the jug back up. Perform this exercise at home slowly and with control.
- Calf raises (toes in, out, and neutral) - Burn out your calves with another classic workout at home move. Stand while holding a gallon in each hand as you raise on to your toes. Change the positioning of your feet every five reps until you can perform no more.
You Can Still Get Great Results From Working out at Home
As you can see, exercise at home doesn’t have to be boring. You don’t need to have fancy home workout equipment. You just need a little bit of creativity, some determination, and some substitute home workout equipment that you already have around the house.
It’s important to note that when you can’t work out as hard, your diet and supplementation becomes even more important to make progress on your goals. Don’t slack on your diet, and always remember your protein shake after your workout. Stay home, stay safe, stay fit!
*USE AT YOUR OWN RISK: This article is for informational purposes only. Consult a physician before performing any exercise program, including the programs on this website. It is your responsibility to evaluate your own medical and physical condition, or that of your clients, and to independently determine whether to perform, use or adapt any of the information or content on this website. Any exercise program may result in injury. By voluntarily undertaking any exercise displayed on this website, you assume the risk of any resulting injury.