This image was copied from the Crossfit Santa Cruz website (http://www.crossfitsantacruz.com/) where I saw a new idea for those interested in training, but without adequate resources be it time or funding. I can buy lack of time to go to a gym, but there is no excuse for not enough time around the house to work-out. Anyone who has trained with me can tell you that it takes less than four minutes of any perceivably simple unweighted exercise to leave you sore for days. Plus there is no longer the excuse of lack of funds to purchase any fancy equipment, as it's not needed. There are endless variations of work-outs to do utilizing only your body weight, but with just a little creativity you can add some variety with inexpensive home-made equipment.
Body-weight exercises: squats, pistols (one-legged squats), push-ups, handstand holds with progression to handstand push-ups, bear crawl, burpees, lunges, planks hold both side/front, jumping squats, vertical jumps, jump for distance, etc.
Equipment made easy...
In this photo is a 5 gallon water jug filled with water which is being used for overhead press. I am not aware of the weight of the jug, but that can obviously be altered. Filling milk cartons with water or sand would also work. Note the proper overhead position of the ear being visualized from the side perspective and fully extended shoulder with emphasis on presses all the way through towards the ceiling. This full range allows for proper lateral rotation of the scapula which is often lost due to under use as people age. You would probably be surprised how many twenty-somethings who appear young and healthy struggle to achieve this full range of motion. Try it yourself. Can you get your arms fully extended behind your ears while reaching up for the sky like the guy in this photo? If not, you're setting yourself up for a number of potential injuries in the future. The lack of a full range of motion leads to altered movements within the shoulder girdle (or any joint complex) which can be the cause of that famous "arthritis" term you hear many of your parents and grandparents complain of. Other than "arthritis" you are also at higher risk for damage in the event of trauma to the area if there is already disguised instability.
Other great and inexpensive equipment includes a jump rope, home-made medicine balls by filling old/cheap walmart brand basketball or soccer balls with sand. Just cut about a two inch slit in the top, break the bladder and fill with dry sand. Ensure the sand is DRY before putting it into the ball. Either dry the sand in the over on baking sheets or put it on baking sheets out in the sun and funnel bit by bit. Finish up by duct taping it shut covering the ball in all directions. Athletic tape also works well over the duct tape to prevent the ball from slipping. One you've made a med ball it is great to utilize for deadlifts, cleans, overhead press, med ball toss, wall balls, front squats, thrusters, even overhead squats. Even if the weight isn't as heavy as you may use in a gym, the awkward shape makes it more challenging. (See www.crossfit.com for video examples of above mentioned exercises.)
More great ideas to come.
Work-out of the day: "Jeremy" 21-15-9 65lb overhead squats and burpees time: 8:57
