Most people think of free weights as dumbbells or barbells but you don't actually need these items to strength train. There are benefits to traditional free weights. They're well-balanced, easy to hold, and come in a variety of sizes that make for easy adjustments to your routine. However, a gallon of water, a sack of flower, or even a tire can be used as a free weight. Exercising with these items makes for a better real-world workout that could better prepare you what you need to move and lift throughout your typical day. Don't forget that your body weight is an excellent training tool as well.
Lift Lower Exercise
Have you ever tried to pick something up from the floor and found that either you couldn't or you hurt yourself because it was too heavy? Of course you have. The lift lower exercise is a controlled method for increasing strength in your lower body, core, arms, and back by using an amount of weight you can safely lift repeatedly.
Find a sack of flour, an exercise plate, or a sturdy box with handles, such as a milk crate, that you can fill with items to achieve an appropriate weight. The California Border Patrol recommends that recruits start training with 50 pounds to prepare for their fitness tests. Use something that weighs less if you have difficultly lifting 50 pounds eight times.
Start standing in front of the object with your feet shoulder-width apart. Position yourself next to a solid table or counter that is waist high. Bend with your legs and pick the object up, keeping it close to your body but not touching your thighs or abdomen. Keep your abs tight and do not bend at the waist or allow your knees to go over your toes. Turn to the side and place the object on the table. Release it quickly and then pick it back up and place it back on the floor to complete one repetition. Perform two sets of eight to 10 reps. Turn 180 degrees before you do the second set so you work your body in both directions as you turn to set the box down on the table.
Lateral Jumps with Pushups
Lateral jumps strengthen your lower legs and outer thighs, build explosive power, and burn calories. Pairing them with pushups gives you a total-body workout that strengthens the chest, arms, and shoulders, too. Use the box or object from the first exercise to give you something to jump over to ensure consistency and make the exercise more challenging, if it safe for you.
Stand to the side of box with your arms bent at your sides. Jump laterally over the box and then immediately drop into pushup position. After completing a pushup, stand back up and then jump back over the box. Perform anther pushup. Count that as two reps and repeat 10 times. Do two to three sets.
Broad Jumps
Broad jumps build lower body strength and explosive power in a different plane of motion as the lateral jumps. They also build core strength as you perform controlled landings. Also, your core must work to support your torso as you jump. You'll feel your heart pumping as well.
Stand facing the box with your feet shoulder-width apart and your arms hanging at your sides. Bend your knees into a squat and then jump forward over the box, swinging your arms to help propel your body. Bend your knees slightly as you land and keep your abs tight. Turn around and jump back. Start with six reps and work up to three sets of 10.
This routine is a great way to utilize a small space and everyday objects to get stronger and burn calories. But, before you attempt these exercises ask your doctor or a fitness professional to demonstrate proper lifting techniques if you are not familiar with them as well as watch you jump to ensure you're doing a safe soft landing. Landing too hard can be hazardous to your joints.