5 WAYS TO TRANSFORM YOUR HOME INTO A PERSONAL GYM.

You're not a member of a gym.
You don't have time.
Don't worry..

Here are some amazing way on how transform your home into a personal gym:


1- A Doorframe:

Use it to replace: Chest press, tricep extension or shoulder press machines

•How: With an isometric exercise performed in a stand-still position (lazy girls rejoice!) that works your shoulders, chest and arms

•Try: The Doorway Push
Stand in an open doorway, knees slightly bent and feet shoulder-width apart. Your arms are relaxed by your sides. Straighten your arms and slowly raise them until they come in contact with either side of the doorway. Next, press them firmly against the door frame as hard as you can for 10 seconds. Rest and repeat for five reps. Complete four sets.

2- A Dining Room Chair:
Use it to replace: A ballet barre

•How: Use the back of your chair for balance to maintain good form while you perform targeted exercises to work your calves, butt, and thighs

•Try: Relevé Plié
Stand with heels together, toes apart, so your feet form a V-shape. Gently rest your hands on the back of the chair. Engage your core and rise up onto the balls of your feet. Bend your knees over your toes, lowering about halfway, then straighten your legs, squeezing your inner thighs as you extend. Do 4 sets of 10 reps.


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3- A Box of Detergent:
Use it to replace: A kettlebell

•How: With a core-centric move that challenges you to focus on your form and agility for a full-body workout

•Try: Off Set Farmer's Carry
This workout works best with a box of detergent with a handle. Pick up the box of detergent with one hand and stand with your arms straight. They key here is use your core strength to keep your shoulders level as if you were carrying weight in both hands. Walk 20 steps forward, turn around, and walk 20 more steps. Set the box down and switch hands. If you sway or have to change your gait, start with fewer steps and work your way up as you feel comfortable.

4-Bottles of Water
Use it to replace: Light hand weights

•How: Take advantage of the lighter weight by performing your usual curls and presses with higher repetitions. For even more burn, hold a plank for 30 seconds followed by 10 pushups before picking up your water bottles.

•Try: Bicep Curls
Stand up straight with feet shoulder-width apart and a slight bend in your knees. Hold a water bottle in each hand with your palms facing upward. Keeping your upper arms completely still, exhale and curl the water bottles upward while contracting your biceps. Then, inhale and slowly begin to lower the water bottles back to the starting position. Complete 3 sets of 15 reps.


5-A Towel
Use it to replace: A resistance band

•How: Combine a resistance exercise that works the arms with a lower body move to kill two birds with one stone

•Try: V Squats
Start by standing with feet a little wider than hip width apart. Grip the ends of the towel with each hand and hold it taut overhead, pulling for resistance. Lower down into a squat, bringing the towel down in front of your chest until it is parallel to the floor, then squeeze your glutes and return to standing, raising the towel overhead again. Complete three sets of 10.