What does a random pile of homemade indian clubs, kettle bells, some flat resistance bands and an ab wheel do for you? It is one hell of a home gym workout, that's what. I found my own pile next to my dresser today. Actually it has been there everyday for weeks; the remnants of a workout week where these exercise tools were the main ingredients.
Let me be clear; my home gym space is technically in the garage, but it can also be wherever the mood suits me, or wherever I need to be to get things done and stay motivated. As I was walking past this pile for perhaps the 12th time in a week, it occurred to me that the exercise equipment there was all anyone needed to get strong, fit and healthy. Here is what was sitting in my gym tool mess:
-One homemade indian club made from a plastic bat and filled with sand. It was wrapped with wrist weights to make it heavier (total about 12 lbs.)
-Two 10# kettlebells; cheapies from Walmart that I've owned for almost 4 years.
-Two 20# kettle bells, same as above.
-1 45# GoFit Kettlebell
-A $10 pack of 'stretch bands' marketed for Pilates and Yoga stretching, but great for a thousand things besides.
-One ab wheel, a super cheap version from Valeo.
On the surface it all looked like a colorful hodgepodge of stuff I should have put away. Then I started counting off the exercises I could do with this small collection and thought, "this is all a person needs for a home gym, or a variation of this; and it takes up a space about 2 feet square."
Here is a (short) list of exercises you can do with just this equipment:
-indian club mills
-indian club swipes
-indian club Jori swing
_indian club torch press
-anything you can do with a club!
-kettle bell swings, snatches, turkish get-up, floor press, overhead press, bent press, goblet squat, shall I go on?
-Resistance band rows, presses, flyes, curls, high pulls or deadlifts (these last two are effective and tough exercises; from a box with three pretty resistance bands, go figure.)
-Ab wheel rollouts from the knees or from standing. Bear crawls, plank pulls (feet on handles, arms fully extended, pull all the way in with elbows, repeat.)
The list is extensive, and if you have these tools, here is a great whole body functional workout you can try with them. Do the exercises as a circuit, and repeat as many times as you can. 3-5 rounds is a good number to shoot for.
-Jori Swing to Torch Press
-Alternating "bottoms up" standing shoulder press.
-ab wheel rollouts (from knees or standing to full extension.)
This little collection is so versatile I have decided to leave it next to my dresser for a while. The workout routine combinations are endless, and if I throw in some pushups and pullups, I won't have to step back into the garage for a few weeks.
Next time you see what looks like a collection of insignificant gym equipment or homemade gym tools, take a second look. it just might be the perfect exercise equipment for your next few workouts!
Find great home gymnastic rings equipment and workouts here:
Use these excellent workout routines with little or no equipment:
Home Gym Workout Routines with No Equipment
Leg Muscle Training that Works Without Weights