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Gym Alternatives

Workouts:

I tried to piece together workouts/alternatives to the gym

If you don’t have dumbbells, there everyday house hold objects you can us for weight training

You might think you look ridiculous lifting water jugs, but you also look far more ridiculous not lifting them and sitting on the couch.

This is just to get you started, gyms like Planet Fitness in the valley is only 20 dollars a month, I recommend that as a starter gym because there is no contract commitment.

Water bottles: these are usually do for at home work outs for upper body work:

Use water bottles or other similar-sized plastic bottles as dumbbells for your upper-body exercises. Use unopened, new water bottles, or refill empty bottles with sand or water.

*Sand kind of offers a nice resistance, I actually use my uncooked rice

Books:

Books make a good substitute for dumbbells at home, in the office or anywhere you can find them. If you wish to exercise both arms at the same time, find books of approximately equal weight. If you have only one book or can't find two similar ones, exercise one arm at a time. Use a large book, such as an unabridged dictionary, as a single, heavy weight.

*I have a few large college textbooks I use

Elastic exercise bands or loops can substitute for dumbbells in giving you a complete upper and lower body workout. Exercise bands come in varying strengths of resistance, similar to different weight dumbbells. Perfect for travel, they are lightweight and easy to pack even in a carry-on bag.

* I use these at the gym all the time, you can get some pretty affordable ones on Amazon. There are a ton of youtube videos with various ways to use bands.

Canned Goods

Great for triceps and biceps curls or even for chest presses. You could also use small cans for lighter weights and increase it gradually with bigger cans.

http://www.livestrong.com/article/524214-objects-that-can-be-used-as-dumbbells/

If you are still looking for more ideas/inexpensive here is a great wiki: http://www.wikihow.com/Make-a-Homemade-Weight-Set

For men upper body seems to be the easiest and most enjoyable work out. We will worry about legs another time.

Upper Body:

Variations on curls with different weights is the start.

Pick a weight that you feel comfortable with and are able to complete a full rep set

Example: 15 lbs at 3 sets of 12

this is a great way to start, once you have completed this successfully with controlled movement, move up in weight. (moving up in weight is the best way to see muscle growth) (moving up in reps is a great way to maintain muscle endurance)

Week 1: 2 to 3 times

Bicep Curls: 15 lbs at 3 sets of 12

Push Ups: 30 controlled (great from both back/triceps)

https://youtu.be/Q7cPaJZoOng

Tricep Dips: 3 sets of 12

https://youtu.be/6kALZikXxLc

Elbow Plank: 30 seconds on, 30 seconds off 3x

or Plank Push up position

https://youtu.be/pSHjTRCQxIw

Add in Chest Press:

https://youtu.be/VmB1G1K7v94

Dumbbell Fly

https://youtu.be/eozdVDA78K0

Shoulder Press

https://youtu.be/B-aVuyhvLHU

Arm Raises

https://youtu.be/D-3JnFrFUOw

Triceps Dumbbell Extensions

https://youtu.be/nRiJVZDpdL0

Tricep Kickback

https://youtu.be/ZO81bExngMI