Strength Training Exercises You Can Do With Household Objects
Let’s be real, as these lockdowns keep dragging their feet, we’re all missing the heck out of our gym time. Looks like getting back to our favorite sweat spots is off the cards for a while. So, we gotta think outside the box and figure out how to work up a good sweat without leaving our homes. (1) Why stick around? Becoming a pro at home fitness might just turn the tables for you!
But what about our regular exercise routine? Oh no, sir, we have to figure out ways to deal with this situation so that all of our hard work at the gym doesn’t go to waste, and I’m sorry to break it to you, but it’s true. The good news is that we can provide you with the most helpful hints and suggestions for weighted training that you can perform conveniently in your own home. (1)
These workouts do not require the use of any kind of exercise machine or apparatus nor the assistance of a certified personal trainer. You probably already have a good number of items around the house that could act as substitutes for actual pieces of equipment. As a result, and without further ado, here are some of our suggestions for effective home workouts that use items found around the house as weights and supports to tone different major muscle groups! (1)
1. Cardio, strength, and abs exercises
Strength training and cardiovascular exercises using just your body weight:
Shall we begin with the fundamentals, as you suggest? Start your heart pumping and give your sleeping muscles some strength by starting your workout. During the quarantine, Heaven knows that all of us will need this! (1)
One set is completed when all of the exercises are completed in rapid succession. Perform each exercise using three sets of ten repetitions. Only between groups should you take a break. (1)
- Front squats
- Jumping squats
- Perform diamond pushups.
- Regular pushups
- Reverse lunges
- Wide-grip pushups
Household objects that can be used as weights:
When performing front squats, get a gym bag or backpack and fill it with books or other items you can still lift when bundling them. Grab the bag by the handles on either side and pull it up until it’s at chest level and below your chin. Make sure to keep your form correct while performing front squats and keep the weight where it is. (2)
Abs blaster:
In this day and age, who doesn’t want toned upper body or abdominal muscles? When you overindulge in your favorite foods, having an abdominal region that is strong and flat will help you avoid experiencing as much bloating as you otherwise would. However, it does require upkeep regularly. A slow routine such as the yoga exercise is one that I recommend. You won’t need anything more than a mat for this! (2)
- Elbow planks: 2 sets, 40 seconds each
- Full body sit-ups: Do as much as you can in 1 minute as long as you keep proper form
- Hip raises: 2 sets, 10 reps
- Hollow body hold: 3 sets, 30 seconds each
- Mountain climbers: Do as much as you can in 1 minute as long as you keep proper form
- Single-leg hip raises: 1 set, 10 reps on each side.
2. Exercises for the arms and the core
Do you want to get rid of the flabby part of your arm that waves back at your friends? Your biceps can help you do that. Exercises that focus on the biceps are where it all begins. If you put in the effort and are successful, you won’t have to wait nearly as long to see the fruits of your labor. (2)
One set is completed when all of the exercises are completed in rapid succession. Perform each exercise with four sets of twenty repetitions. (2)
- Hammer curls
- Standing bicep curls
Household objects that can be used as weights:
Grab a water bottle that is six liters in capacity for your bicep curls. You have the option of using a lighter or heavier bottle, depending on your personal preference. Bicep curls are most effectively performed with an underhand grip. Hold the weighted object in your hands with your palms facing upward in order to complete this step. (2)
Use a water container that can hold up to five gallons of water and perform hammer curls with it. Hold the bottle in either its middle or handle, and perform hammer curls with the correct form while maintaining a neutral grip. This means that your palms should be facing each other. Make necessary adjustments to the load in accordance with your capabilities. (2)
Triceps:
Don’t just focus on your biceps; make sure your triceps look good when you stretch your arms behind your back.
One set is completed when all of the exercises are completed in rapid succession. Perform four sets of each exercise with a total of 25 repetitions.
- Diamond push-ups
- Dips
Household objects to use for support:
For triceps dips, you can use a chair or any sturdy bench you have in your home. Your arms will have support from this when you lower yourself and then raise yourself back up. When you lower yourself to the ground, there’s a tendency for you to lose your posture, so if you’re just starting out with this exercise, make sure you take your time and don’t rush through your repetitions. (2)
When it comes to diamond push-ups (or push-ups in general, for that matter), keep in mind that you can always place books or a bag filled with weights on your back for added resistance if you feel like you need more of a challenge. Although, don’t you think that just doing push-ups by themselves would be challenging enough?! (2)
Core:
After you’ve finished working out your arms, it’s time to focus on your core strength by doing abdominal exercises. This won’t keep you here for long!
- Elbow plank: 3 sets, 30 seconds each
Middle abs:
- Crunches: 3 sets, 25 reps
- Leg raises: 3 sets, 15 reps
- Mountain climbers: 3 sets, 25 seconds each
Household objects to use as weights:
While you’re working on your abs, keep a bottle of water that holds five liters handy. Hold the bottle by its opposite ends while you’re lying down, and keep it as close to your chest as possible. Perform a crunch (raising your shoulder off the ground by using your abdominal muscles), and while you are doing so, maintain the position of the water bottle. Be sure to keep both of your feet firmly on the ground. Be sure to keep the correct form while keeping your abs engaged throughout the exercise. (2)
3. Chest, shoulder, and oblique exercises
Chest:
When it comes to physical activity, the chest region is likely the part of the body that receives the least amount of attention. But once you notice that it has become toned and perked up due to all the painful pushups, you will give yourself a huge pat on the back! (2)
One set is completed when each exercise is performed in rapid succession from beginning to end. Perform each exercise with four sets of twenty repetitions.
- Declined push-ups
- Inclined push-ups
- Normal push-ups
- Wide-grip push-ups
Household objects to use for support:
After resuming the slanted position required for the inclined push-up, position both hands on the edge of the bench with a shoulder-width distance between them. Take your time and focus on maintaining good form while you work through each set. (2)
The same principle applies to your inverted pushups as well. Make use of a bench or any other stable platform that is raised a few inches off the ground. As you perform push-ups, it is recommended that you place your feet on the raised platform and your hands on the ground. (2)
Shoulders:
Since we are unable to leave the house, now is the ideal time to work on improving the aesthetics of our shoulders so that we can flaunt the results when we are finally able to go back to the gym. (2)
One set is completed when each exercise is performed in rapid succession from beginning to end. Perform each exercise with four sets of fifteen repetitions, with the exception of the dumbbell fly. For the dumbbell fly, complete four sets of twenty repetitions. (2)
- Dumbbell fly
- Front raises
- Shoulder press
Household objects to use as weights:
When you do your shoulder press, front raises, and dumbbell fly, use two water bottles that are each six liters in capacity. Remember that your water can always be adjusted to achieve the desired weight. (2)
Obliques:
We tend to place so much emphasis on our front abdominal muscles that we overlook the fact that our side abdominal muscles are equally as significant. In point of fact, some favor working on their obliques first. After all, it aids in the formation of your silhouette. (2)
One set is completed when each exercise is performed in rapid succession from beginning to end. Perform each exercise with four sets of twenty repetitions, with the exception of side planks. Perform three sets of side planks, spending twenty seconds on each side throughout each set. Between each set, you will have a minute and a half of rest. (2)
- Bicycle kicks
- Heel touches
- Russian twists
- Side planks
4. Legs and booty exercises
Legs:
When it comes to your lower body like your legs, you won’t truly understand how important it is to exercise them until you feel your legs getting more vigorous as they begin to take shape. The achievement of an hourglass figure also benefits significantly from having legs with shape. (3)
Jumping squats: 4 sets, 15 reps
Front squats: 4 sets, 10 reps
Deadlifts: 4 sets, 15 reps
Lunges: 4 sets, 15 reps per side
Household objects to use as weights:
For front squats, get a gym bag or a backpack and fill it with books or other items you can still lift when bundling them. Grab the bag at the sides as you perform front squats, and pull it up until it’s at chest level and just below your chin. Continue doing this until the exercise is complete. Make sure to keep your form correct while performing front squats and keep the weight where it is. (3)
You might find it helpful to use a bench to support your leg while performing lunges. Lunge forward while placing the top of one foot on the bench. Hold this position for a few seconds. Holding water bottles in your hands while keeping your arms at your sides is an excellent way to add extra weight to your workout. (3)
After ensuring that everything is in place and that you are in the correct position, bring your knee toward the floor but do not allow it to touch the surface. Raise yourself back to the starting position and perform the exercise again. (3)
Use two water bottles that are each six liters in capacity while you are performing deadlifts. Your ideal hydration level may require more or less water than the recipe demands. (3)
Booty:
Everybody has a soft spot in their heart for a high and perky booty. Even though it takes a lot of effort before the results of our workout show, performing these booty exercises on a weekly basis will make you feel a lot better and less self-conscious about your curves. (3)
Perform as many repetitions as you can for each exercise listed below for a period of thirty seconds. When it comes to the pulse lunges, lunges with leg raises, donkey kicks, and fire hydrants – straight back, you should make sure to do 30 seconds of each exercise for each leg. (3)
- Abductor squats
- Alternating frog kicks
- Donkey kicks
- Fire hydrants – Simple kick in the rear
- Frog kicks
- Hip raises/glute bridge
- Jump squats
- Leg raises while performing lunges
- Pulse lunges
- Side squat steps
- Sumo squats
5. Exercises for the back and abs
Back:
What characteristics make for a seductive back? In addition to strengthening your muscles, the goal should be to achieve a V-shape extending from your shoulders to your waist. And if you haven’t figured it out by now, working out your back is very important if you want the region of your abdominals to remain toned and robust as well. (3)
Why? Because all that muscle mass in your abdominal region needs to be supported by something sturdy, and the first candidate for the job is none other than your sexy back! (3)
- Back rows: 3 sets, 30 seconds each
- Deadlifts: 2 sets, 20 reps
- Good mornings: 3 sets, 30 seconds each
- Pull-ups: 2 sets, 15 reps
- Reverse snow angel: 3 sets, 30 seconds each
- Superman pulls: 3 sets, 30 seconds each
Household objects to use as weights:
For your deadlifts, use a water container that holds five gallons. The amount of water should be adjusted based on the weight that you want to achieve. (3)
Make use of a heavy bag as your source for resistance training like back rows. Find a video that shows you how your form should look, but keep in mind that you can switch between an overhand grip, an underhand grip, or a neutral grip, depending on which part of your back you want to work on. (3)
You could also use the top of a door to support your weight while you perform pull-ups if you consider this a safe option. Simply ensure a door jam is installed beneath the door so it does not swing while you work out! (3)
Abs:
Abs: Keep in mind that you only need a mat for these, and if you want to add weight to your crunches, you can use a bag instead of the mat. One set is completed when each exercise is performed in rapid succession from beginning to end. Complete three sets of thirty seconds each! (3)
- Crunches
- Flutter kicks
- Scissors
- Mountain climbers
After you have completed your at-home exercise routine, you should begin it once more the following week. It won’t be too much longer before you start to recognize and feel the benefits of your training efforts. (4)
The most positive aspect of your quarantine was that you were able to keep your fitness level up without having to spend any money on conventional exercise equipment. Who knows, but once the coronavirus pandemic is over, you might find that these body weight exercises and working out in the comfort of your home is one of your absolute favorite ways to spend your time. Have fun, and best of luck! (4)