I thought I’d try and flip all the “I’m stuck at home with no equipment HELP” threads on their heads, hopefully creating a database of sorts. Any MacGuyver’d gear or set-ups would be perfect to include here.
Loose constraints for things that I think should be included in here
Equipment should be widely available, or easily built/assembled
Try and keep the cost of equipment, if applicable, under ~100USD
Feel free to list workouts, exercises, set-rep schemes and maybe how-tos if you’re building your own gear
To start us off, we have:
We can “build” a heavy sandbag by taking a camping pack, suitcase, or large duffel, and filling it with small sandbags (which for Aussies are freely provided by the council)
I don’t have the flexibility for normal pistols but if I do them to a box I get a pretty good stimulus to my quads and glutes. My box is a foot stool
Another exercise I like are bent knee back extensions. Just lock your feet underneath something sturdy. I use a dresser. Start kneeling tall, hinge at your hips and then use your glutes/hams to pull yourself back up.
Of course, from the same starting position you can N-ghr. I use a broom stick for assistance.
Figured out today I can do sled rows and presses with my kettlebell and a couple of moderate bands. Going to head out tomorrow and try rear delt flyes, forward Raises and resisted sprints. Hopefully it works okay
Also a really great sprint warm-up I’ve been using from Pat Davidson:
1: Zombie March (Back against wall, arms out in front of you)
2: Practice arm swing in long-sit position
3: March with back against wall
4: March with band around hips
5. Forward March: 10-15m
6: Skip with band around hips
7: Skip 10-15m
8: A-Run with band around hips
9: A-Run 10-15m
Just use each exercise until it “feels right” and move up
I already had a limited amount of plates (140 lbs or so), a curl bar and some dumbbell handles but ordered a dip station, pull up bar and a set of resistance bands. You can find all 3 of those for $100. To make up for the lack of plates I took the suggestion of a couple people on here and started doing pre-exhaust for each body part (the bands work great for that) and then pauses at the bottom of bench and overhead presses, plus higher reps. Works pretty nicely.