10 HOMEMADE WEIGHTS THAT WILL IMPROVE YOUR WORKOUT

DIY TOOLS MADE FROM DELICIOUSLY CHEAP MATERIALS PERFECT FOR FITNESS AND CARDIO

Sandbag weight

Using a shipping bag of rice or sugar, sand, rope and duct tape, it takes just a few minutes to make these weights for a quarter of the price of regular hand weights.

Homemade Free Weights

For about $10, you can make your own free weights, perfect for adding some resistance to your workout routine . Stop by your local hardware or home improvement store. All you need is some scrap PVC pipe and plugs, sandpaper, glue, and wet sand.

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Homemade Mini Dumbbells

If you're a serious weightlifter, you know that there's nothing smaller than a 5-pound plate. But with the help of these homemade mini dumbbells, you can get that slight weight increase you're looking for before you're ready for that 5- or 10-pound jump.

Don't hesitate to read our article in the elastic fitness section on the 10 minutes with dumbbells that sculpt the entire body in order to create a full body that respects your training.

Homemade sandbag

Sandbags add an extra challenge to your workout, helping to build endurance and tone muscles. This project is very easy to follow, and you'll end up with a sandbag that's durable enough to throw and swing.

Homemade weight training vest

For less than 10€, it is entirely possible to create your own weight training vest that can hold up to 30kg! This piece of training equipment deserves to be present in your gym.

Homemade Weight Belt (Dipping Belt)

If you’re looking to add some resistance to your pull-ups or dips, create your own weight belt that won’t take you more than a few minutes to make, using a pool noodle, a chain, and a latch. You’ve got step-by-step instructions on how to make this versatile piece of workout equipment that will give you the extra push you need.

DIY Dumbbell

Work on your shoulder press, squat, and upright row using this easy-to-make workout equipment. Simply purchase two water cans and slide them on either side of a pole or bamboo stick. If you're worried about the weight shifting, tie socks on either side of the handle of each can to keep them in place. It's that simple.

A homemade kettlebell

Kettlebells are a great way to improve your strength and incorporate cardio into your workout. That said, they tend to be a bit pricey, especially if you buy dumbbells in different weights. With easy-to-follow instructions, you can create your own set of kettlebells for under $10, no matter what weight works best for you.

DIY Medicine Ball

We all have an old basketball gathering dust somewhere. Turn yours into a medicine ball by following these simple instructions.

DIY Dumbbells

Make good use of leftover water bottles by making these dumbbells. If the small bottles stop being a challenge, simply fill larger bottles (like milk jugs) with water, rocks, or sand, and keep lifting!

THE COMBINED STRENGTH AND CARDIO WORKOUT YOU CAN DO IN 10 MINUTES

Get ready to burn some serious calories and sweat!

If you're looking for a fun, fast-paced, and intense workout that combines strength and cardio, this HIIT boot camp session is just what you need.

Get ready for an explosive high-intensity interval training routine that combines strength-training exercises with intense cardio to incinerate fat, build power, and sculpt lean muscle from head to toe.

Skyrocket your weight loss potential and work multiple muscles simultaneously with this supercharged program that features 5 sets of one strength-training move (1 minute) followed by 2 cardio moves (30 seconds each) to deliver maximum burn in just 10 minutes.

Strengthen your core, burn unwanted calories, and tone your arms, shoulders, chest, back, legs, glutes, abs, and obliques. Grab a set of dumbbells and get started.

FITNESS ROUND 1

STRENGTH: Combat Squat Thrusts (with push-up option)

CARDIO: Tap Downs + High Knees

FITNESS ROUND 2

STRENGTH: Left Side Lunge with Front Combat Lunge

CARDIO: Bust 'em Ups (right and left)

FITNESS ROUND 3

STRENGTH: Right side lunge with forward lunge with punches

CARDIO: Dynamo Lunges + Speed ​​Skates

FITNESS ROUND 4

STRENGTH: Iron Mans, aka Man Makers

CARDIO: Leg curls + Moving toe taps

FITNESS ROUND 5

STRENGTH: Bridge Squat Thrusts

CARDIO: Down & Dirties

Don't forget to check out and subscribe to the LE BOX DU FITNESS Facebook Page for free weekly workouts. Find Le BOX DU FITNESS on Facebook, Instagram, Snapchat.

15 DAILY STRENGTH GOALS EVERY WOMAN SHOULD HAVE

You can do your fitness workouts in the gym, but the best way to measure your new strength isn't under a dumbbell.

1. Carry all your groceries in one trip.

Even if it means 10 bags on one arm, and crashing into every door. If you can do it, why make two trips?

2. Twist open that stuck jar of peanut butter or pasta sauce (that no one else seems to be able to reach).

There's nothing more satisfying than that silent "pop" of air when you manage to open an impossible jar. Thanks, grip strength. You're pretty damn good.

3. Rearrange your furniture by yourself.

I am a strong, independent woman and I don't need anyone to help me move my mattress, my couch, or this huge dresser with all my clothes in it.

4. Go through this door that looked like it was made of stone.

You know that heavy door that used to hit you in the face and feel like the entrance to an ancient tomb? Now it feels like a feather.

5. Climb the 200 floors of your office/apartment/etc. without getting out of breath.

Thank you, Leg Gains, for getting me up those stairs without making me feel like I'm going to die.

6. Being able to put your own carry-on suitcase in the overhead compartments of the plane.

Thank you, kind sir, for offering, but stand back and watch how easily I can get this giant suitcase up there. (And I won't even hit anyone in the head doing it.)

7. Being able to physically carry your BFF or SO.

You never know when you might have to save them from a burning building or perform some other heroic feat (like carrying them out of the nightclub when they've had a little too much to drink).

8. Win an arm wrestling match.

At some point, someone will see your weapons and challenge you. Beating them will be the greatest victory ever.

9. Being able to open/close a door with your foot because your hands are full.

Strength? Yes. Coordination? Check. Balance? Checked. Someone filmed this for your coach - he should be proud.

Click here if you want to know everything about our article to have superb legs with our leg exercises section you will never see your legs in the same way again .

10. Installing a bulky appliance without the help of a professional.

I'm looking at you, window air conditioning unit. And microwave. And, if we go there, the shower rod.

11. Jump over huge puddles when it's raining, and land safely on the other side.

(Who knew #fitness would help protect your super cute shoes? Win/win).

12. Being able to push (and actually move) a car that is stuck in mud or snow.

Who needs a jack when you're JACKED?

13. Speaking of snow, you can shovel like a MOFO.

(Goodbye, snowbank. A few more shovels and I'll have you out of here in no time.)

14. Carrying a ridiculous amount of clothes into a store's fitting room.

You no longer have to stop shopping to try things on just because your arm is tired from holding everything.

15. But the biggest victory of all? Feeling strong and beautiful in your own skin.

THIS QUICK WORKOUT TARGETS ALL THE MUSCLES YOU USUALLY ELSE

Targets: Shoulders

Equipment needed: Light weights in the hands (1 to 1.5kg)

• Stand with your feet hip-width apart, knees slightly bent and tailbone tucked.
• Bring your arms into a “T” position, palms facing down.
• Quickly swing your arms up and down in a very small range of motion.
• Do 8 beats to complete 1 set. Do 8 sets.

Reach for the stars

Targets: Shoulders, chest, back, arms and abs

Equipment needed: Light hand weights (1 to 1.5kg)

• Stand with your feet shoulder-width apart, knees slightly bent, abs tight.
• With the weight in your right hand, rotate your body to the left by bending your knees deeply, pushing the weight toward the floor.
• Return to standing position, facing the forehead, extending the right arm diagonally towards the sky.
• Do 8 reps to complete 1 set. Do 4 sets, then switch sides.

Make this fitness workout harder: Use two weights in one hand to increase resistance.

Biceps Curls

Targets: Biceps, quadriceps, adductors, glutes

Equipment needed: Light weights in the hands (1 to 1.5kg)

• Stand with your feet shoulder-width apart, toes turned out, and knees bent. Be sure to keep your abs pulled in and tailbone tucked.
• Bring your arms into a “T” position, palms facing up.
• Bend your arms, keeping your elbows high. Your palms should be facing inwards, with your knuckles facing the sky.
• Bring your arms back to the "T" position to return to the starting point.
• Do 8 push-ups to complete 1 set. Do 4 sets.

Make this fitness workout harder: Add small squat pulses while you bend your arms.

Triceps push-ups

Targets: Triceps

Equipment required: None

• Lie on your left side. Place your left arm around your ribcage and your right hand on the floor next to your left shoulder.
• Press into the floor with your right hand, lifting your shoulders off the floor until your arm is almost straight.
• Bend your right elbow and lower your body without touching your shoulder to the ground.
• Push off the floor and raise your body until your elbow is almost straight.
• Do 8 reps to complete 1 set. Do 2 sets, then switch sides.

Make this workout harder: Rotate your chest toward the floor as you press into the ground and toward the ceiling as you bend down.

Simplify the fitness session: Bend your lower leg to help support your body weight.

Pike Push-Ups

Targets: Chest, shoulders, arms, abs

Equipment required: None

• Start in a plank position with your hands under your shoulders, abs tight, tailbone tucked in.
• Do a push-up.
• Walk on tiptoes toward your hands, lifting your hips into the air.
• Return to the plank position by walking on your feet.
• Do 10 reps to complete 1 set. Do 2 sets.

Make the fitness session easier: Do push-ups with your knees lightly touching the floor, then raise your knees to get into a plank position.

Wall squats

Targets: Quadriceps, abs, glutes

Equipment needed: A wall (or solid vertical surface)

• Lean against a wall with your palms lightly pressed against it.
• Place your feet about a foot away from the wall, hip-width apart.
• Bend your knees until you are in a sitting position.
• Hold this position for 1 minute. Repeat twice.

Make this fitness workout harder: Perform small pulses while holding the position, sinking deeper into the seated position.

The Butt Buster

Targets: Glutes, hamstrings

Equipment needed: A light hand or ankle weight (1 to 1.5 kg)

• Place a weight behind the knee (or an ankle weight around the ankle). Kneel on all fours, hands directly under shoulders, knees together.
• Squeeze your heel toward your butt and lift your leg with the weight toward the ceiling, keeping your thighs close together.
• Keeping the leg raised, perform impulses in the air with small movements.
• Do 8 pulses to complete 1 set. Do 4 sets, then switch legs.

Pond pumps

Targets: Glutes, hamstrings

Equipment required: None

• Lie on your back with your knees bent and your feet on the floor. Tuck your feet in toward your buttocks, keeping your feet hip-width apart.
• Lift your buttocks off the floor, bringing your pelvis as high as possible while squeezing your glutes.
• Lower your buttocks toward the floor, then quickly raise your pelvis toward the ceiling.
• Do 8 pulses to complete 1 set. Do 8 sets.

Make this fitness workout harder: Lift your heels off the floor, varying between bringing your butt all the way to the floor and only going halfway down.

If you liked this article and it helped you improve your training with low-cost fabrications, " homemade ". Leave me in the comments, if you were already aware of these concepts and what is your experience on the subject.

If you want to find other Fitness and Well-being articles, take a look at the ab exercises and fitness well-being sections of the blog, you will find plenty of massaging or relaxing objects to use at home after your sessions.

And if you want to know more about our products for building muscle or losing fat, don't hesitate to consult the collection dedicated to fitness accessories .

You can download my complete fitness guide “ The essentials for a body in top shape ” for free and subscribe to our Facebook page and our Instagram account .

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