When You Don’t Have Equipment At Home….THIS is What You Need…

Don't need a gym to have a toned body like this...

Don't need a gym to have a toned body like this...

Don’t need a gym to look like this…

You know that soreness you feel throughout your whole body?  The kind that feels like its transcended your muscles and has worked its way into your bones.  You feel tight and achy, but at the same time, you know it’s a “good” pain.

Squeezing your thighs or massaging your chest hurts so bad it feels good.  It almost becomes addictive as you sit there, unable to move.  For anyone who works out hard, you know exactly what I’m talking about.  The post-exercise pain associated with a really hard workout, new exercises or increased weight is a sign you are doing something right.

I’ll admit, it’s hard to get this type of feeling in your  muscles when you are exclusively working out from home.  Naturally, gyms have the heavy weights, machines, and barbells that allow you to tear up your muscles with heavy weight.  Of course, getting your cardio in at home is no problem.  Following something like the intense routine found here, is no doubt going to strip away fat fast.  But what do you do when you want to add serious muscle to your frame?

So many of you have written in looking for things you can do at home, when you don’t have access to all the heavy equipment and machinery found at the gym.  Typically, the generically lame advice has been “use soup cans, towels, and phone books in place of weights”.  Can we stop right here for a second?

Does anyone really think lifting a 16 oz can of Campbell’s Chunky Corn Chowder is going to dramatically change their physique?  If working out was that simple, everyone on the planet would look like this guy.   Get real.  Forget these grandma workouts using cans of soup and phone books.  You want that soreness that only comes from a serious workout don’t you?  I don’t know why I’m even asking; of course you do.  Here’s what you do…head down to your local hardware store and pick up a couple of……….. water cooler jugs.  That’s it.  Get a few of these and you are more than set.

These things are PERFECT for working out at home.  Go for one 5 gallon jug and a couple 3 gallon jugs.  That’s all you need.  Keep in mind, 1 gallon of water weighs ~8.3 pounds.  Fill these to the brim and you’ve got 41 and 24 pound weights respectively.  However, that’s not the reason these things are so great.  The real reason these jugs provide such an awesome way to workout is the fact you DON’T fill them to the brim.  Say what!?  That’s right, you leave room.  What does room do?  Well, unlike the solid weights you may or may not be used to at the gym, these water weights are in a (captain obvious) fluid state.  And people, what does fluid do?  Well, it moves of course.  As you lift these jugs, the water is going to shift from side to side, causing you to incorporate many more stabilizer muscles and motor heads to steady the load.  What does this mean?  This means you’re going to get a more efficient and effective workout by using an unsteady weight, like jugs of water.  Even the most fit individual, who has no problem snatching a 100 pound dumbbell, would find snatching 100 pounds of water a near impossibility.

The beauty of these jugs is they can be used exactly like dumbbells or even kettlebells.  The same movements used for either of these two pieces of equipment, are not only replicated, but made MUCH harder.  Unlike weights where you have to buy many sets of varying weights, with your water jug, all you have to do is use more or less water.  I tried a full body water jug workout myself, and let me tell you, I was begging for back rubs, leg rubs, you-name- it rubs, for days after.  I maintain a fairly strict workout routine, but my body felt as though it had been put through the ringer.  Twice.  I’ve since incorporated this routine into my standard gym routine and have been seeing fantastic results.

Looking for some effective movements that will help torch your body and help put on muscle mass?  Give these a try and experiment with different jugs and weights.  Again, substitute in your semi-filled water cooler jug for almost any dumbbell, kettlebell, or med ball exercise:

Any questions, feel free to leave a comment and we’ll get back to you shortly.



6 thoughts on “When You Don’t Have Equipment At Home….THIS is What You Need…”

  1. hey matt, how much room do you want to ideally leave in these things? Would 3 gallons of water in a 5 gallon jug get the desired results? or should I just leave a few inches of room in a 3 gallon jug?

    1. Hey Jason – depends on the exercise/how much load I want to incorporate. Obviously less room, means more water, means heavier load. That said, more room also means more movement of water, meaning more recruitment of stabilization muscles to balance the shifting weight. Personally, unless I’m going for max load, I’ll fill a 5-gallon jug about 80% full…or 4 gallons worth of water (depending on the exercise of course).

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