WHAT CAN I USE INSTEAD OF DUMBBELLS?
14 HOUSEHOLD OBJECTS TO USE
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MILK OR WATER JUG
Fill a plastic 1-gallon container with water, sand, or cement. Ensure that the container has a handle. Use the handles to lift and lower the container like you would any hand weight or dumbbell.
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CANNED GOODS
Canned goods that fit into your hands function well as straightforward hand weights. Utilize bigger canned products as heavier weights.
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PLASTIC WATER BOTTLES
Reuse your plastic water bottles and refill them with water, rocks, or sand. When filling them, try to measure them so the weights are the same for the two hands. Lift these like you would any dumbbell.
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PACKAGES OF RICE OR BEANS
You can utilize the packages for bicep curls and other light weight movements.
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PAINT CANS
Grasp paint cans by their handles. Most paint cans are somewhat heavier than plastic containers, so you can utilize them for heavier movements. The handles enable you to utilize the cans like dumbbells.
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BOOKS
Books are a great substitute for dumbbells at home and in the workplace. When training both arms at the same time, find books of roughly similar weight. Utilize a large book – for example, a dictionary – as a solitary, substantial weight.
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SUSPENSION TRAINER (TRX) – trxtraining.com
Suspension training uses body weight exercises to develop strength, balance, flexibility, and core stability simultaneously. It requires using a performance training tool like the TRX or Jungle Gym Suspension. Trainers leverage gravity and the user’s body weight to complete the exercises.
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RESISTANCE BANDS – resistancebandtraining.com
Resistance bands substitute for dumbbells and will easily provide you with an entire upper and lower body workout. Resistance bands come in many different sizes with varying resistance depending on size. Ideal for travel or at home, they are lightweight and simple to pack.
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SILVERWARE
Use a bundle of 10 spoons or forks — the number will change depending on the weight of your utensils. Use multiple rubber bands around the bundle to keep the utensils together and enhance your hold.
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BAGS OF APPLES, POTATOES, OR ONIONS
Seal the highest point of the package with staples or tape to keep items from falling out.
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LARGE BOTTLE OF LAUNDRY DETERGENT
Same with a milk jug, you can use the empty bottle of laundry detergent and fill it up with water, sand, rock or other material.
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BUCKETS
You can fill 5-gallon buckets with sand, rock or other material. These work well as weights for leg activities such as sumo squats, walking lunges, and other activities like farmer’s carries when you hold the bucket by its handle and let it dangle.
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KETTLE BELLS
These cannonball-formed weights, with a circle handle, are used for swinging, ballistic developments. You can also utilize kettle bells to copy any great dumbbell work out.
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BACKPACK OR DUFFLE BAG
Toss in some books or other items and go! Great for heavier movements like overhead press, rows and squats. You can quickly add or remove items to increase or decrease difficulty.
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